This workout is perfect for beginners and can be done at home or if you have minimal equipment to use in the gym. Adding resistance training and HIIT is amazing for toning and sculpting your physique. Here I’m using 5lb ankle weights; you can also use a dumbbell or kettlebells. If you’re someone who simply doesn’t know where to start definitely give this a go! Remember we are all built in unique ways and we lose fat and gain muscle in our own unique way. When it comes to losing fat there is one vital factor you must always remember and that’s to be patient!
Exercise 1: Squat with Shoulder Press
▪️SQUAT: Feet shoulder width apart, keep your back flat and descend by flexing your knees, make sure to keep your knees in alignment with your feet. Come all the way down until your upper legs make contact with your lower legs and then reverse the motion and come back up.
▪️MUSCLES WORKING: Primary muscles worked are the Quads but squats are also considered a full body compound movement that also works your hamstrings, glutes, hips and some abs
▪️SHOULDER PRESS: Raise the weight to shoulder height with hands facing forward, lift the weight until they touch at the top elbows slightly bent, slowly lower weight back down to starting position.
▪️MUSCLES WORKING: Delts (Anterior front & Lateral middle)
Exercise 2: Mountain Climbers 30 Seconds & Plank 30 Seconds
▪️MOUNTAIN CLIMBERS: Start in a pushup position and keeping your knee and hip flexed, explosively bring each leg in one at a time until the knee is in alignment with the hip. Repeat for 30 Seconds!
▪️MUSCLES WORKED: Full Body movement and also challenges your balance, agility and coordination.
▪️PLANK: Get into a pushup position supporting your weight on your forearms and your toes. Your arms should be bent and directly below your shoulders. Keep your body straight and hold for 30 seconds!
▪️MUSCLES WORKED: Strengthens the abdominals and shoulders and upper & lower back muscles.
Exercise 3: Front raise with Reverse Flyes
▪️FRONT RAISE: Hold your weight with your palms facing down, lift the weight straight out in front of you with a slight bend in your elbows. Lift the weight until your arms are parallel to the floor. Try not to swing the weight.
▪️MUSCLES WORKED: Delts (Anterior front & lateral middle)
▪️REVERSE FLYES: Stand with feet shoulder width apart & knees slightly bent. While keeping your back straight bend over at a 90 degree angle. Let your hands hang out in front of you with the palms of your hands facing each other and elbows slightly bent. Lift the weight straight out to the side until arms are parallel to the floor. In a slow and controlled motion lower the weights back down to the starting position.
▪️MUSCLES WORKED: Delts (Posterior back) & Upper Back
Exercise 4: Squat jump with Bicep Curl
▪️SQUAT JUMP: Position feet a little wider than shoulder width apart. Start by standing straight and then coming down into a squatting position. Explosively leap into the air and land back in a squatting position & Repeat!
▪️MUSCLES WORKED: Full Body Exercise
▪️BICEP CURL: Curl the weights until your biceps are fully contracted, the weights should be at shoulder level. Lower the weights until your forearms are a little lower than parallel to the floor.
▪️BURPEES: Stand with your feet shoulder width apart, lower your body into a squat, place your hands on the floor directly in front of you just inside your feet and shift your weight onto them. Jump your feet back and land on the balls of your feet into a plank position. Do a pushup and then jump your feet forward so they are just outside your hands. Reach your arms into the air and explosively jump as high as you can, land back into the squatting position & REPEAT!
▪️MUSCLES WORKED: Full Body Strength Training exercise.
Each exercise should be performed for 60 seconds with little to no rest in between exercises. Each round of exercises is 1 circuit. Rest for 60 seconds after each round. Repeat Circuit 4 times. 💧💦
Need Help Getting Rid Of That Stubborn Fat?
You may not see the results as fast as you would like but trust me they will come so keep on going! ❤️ Save this workout and thank me later. For customized workouts, nutrition plans, or to chat about your goals email me at SADALAVELLE@GMAIL.COM or visit https://sadalavelle.com/fitness-programs for 30% off your FIRST fitness program with me!