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Shredded Arms, Abs & Butt Workout

By July 17, 2018workout

Shredded Arms, Abs & Butt Workout

Today we are working from top to bottom — triceps, tummy and of course, the tush!

Toning your whole body in just one workout session is tough, but trust me, you are going to love the results. When you’re doing these exercises, remember that the workout starts and finishes in your brain. Visualize the body and the you you want to be and turn these things into a reality. Use this workout to get out of our comfort zone, challenge yourself to dream big and take risks!

If you are someone that typically holds back, try and break free of that habit, let loose and really give these next 8 minutes everything you’ve got. Exhaust all your energy over the course of this workout and finish with close to nothing left in your tank.

Pick a level of effort to put forth that leaves you with a little bit of doubt — when you find yourself questioning whether or not you’ll be able to complete the full set, tell yourself to keep going.  More often than not, you’ll surprise yourself — in a good way! Go after each round of reps with gusto! Find your “edge” and take yourself there every time.

Complete as many reps as you can of each of these 8 exercise in one minute intervals. But remember: it’s better to do less reps correctly, with purpose and maximum strength, rather than more reps the wrong way.

You can either do this routine after your cardio workout OR make this your total strength routine and aim for 3 full circuits.

EQUIPMENT + OVERVIEW
EQUIPMENT //
+    Fitness step, box or other elevated surface
+    Yoga mat or soft surface for floor work
+    Light to medium dumbbells  (optional)
 
WORKOUT STRUCTURE //
A cardio heavy workout with muscle strengthening exercises that will leave you feeling strong. Make this workout your own by repeating these minute long rounds as many times as you want. Turn it into an 8 minute warm up or half an hour of blood pumping cardio.

 

WORKOUT DETAILS

Duration   8 – 24 min.  |  Type  Cardio, Strengthening, Muscle Toning
SHREDDED ARMS, ABS AND BUTT STEP-BY-STEP   //

 

8 exercises x 1 minute each = 8 minutes
3 rounds of the full 8 minutes optional
  • Push ups or knee ups
  • Plank hold
  • One leg step ups
  • Mountain climbers
  • Tricep dips
  • Walking lunges
  • Bicycles 
  • V-ups

BREAKDOWN //

1 // Push Ups or Knee Ups

Step 1 //

Begin in a push up plank position with your hands and toes on the ground. Or, if traditional push ups aren’t for you,  you can place your knees on the ground instead.

Step 2 //

No matter how you start, lower yourself towards the ground by bending your arms, then push yourself back up to starting position.

2 // Plank Hold

Step 1 //

Begin in a plank position: legs extended behind you, toes on the ground, forearms on the floor. Your elbows should be directly beneath your shoulders.

Step 2 //

Hold your body still in this position, engaging your abs. Make sure not to dip your hips too low or raise your butt too high. Try and make a straight line with your body from your heels to your head.

3 // One Leg Step Ups

Step 1 //

Begin standing with your feet together. Place a box or book or any stable elevated object on the floor in front of you.

Step 2 //

Step up onto your platform with your right leg and drive your left knee upwards towards your chest. Remember to keep your chest up and engage your abs.

Step 3 //

Step down from the platform, landing back on the ground with the leg that was raised.

Step 4 //

Repeat the exercise, stepping back up on the platform with the left leg this time, raising the right knee, etc.

4 // Mountain Climbers

Step 1 //

Begin with your hands on the ground, legs extended behind you, butt raised slightly in the air.

Step 2 //

Begin running your legs back and forth. Bending one leg at a time, bringing your knee towards your chest, switching the leg that bends over and over.

5 // Tricep Dips

Step 1 //

With your arms extended behind you, place your hands on the raised surface you used for the one legged step ups. If this object proves to be too low for this exercise, a chair or even your coffee table will work.

Step 2 //

Walk your feet out in front of you, your torso facing away from the object your hands are on. You body should be positioned so that it looks like you’re sitting in an invisible chair.

Step 3 //

Begin the exercise by bending your arms, dipping your body down towards the floor, working your triceps with each bend.

6 // Walking Lunges

Step 1 //

Begin standing with your feet together.

Step 2 //

Step out into a deep lunge with one leg. Make sure that your bent knee does not extend past your foot. You should form a 90 degree angle with the leg that is bent out in front of you.

Step 3 //

If you are in a small space, bring the leg that you stepped forward with back towards your other foot, returning to standing position. If you have more room to move, you can bring the leg that is behind you forward to meet the leg that was bent out in front.

Step 4 //

No matter how you end up here, once you are back in standing position, repeat the lunge with the other leg.

7 // Bicycles

Step 1 //

Lie down with your back on the floor, your legs bent and raised directly above your butt. Place your arms behind your head like you’re doing crunches.

Step 2 //

Extend one leg straight out on a diagonal towards the wall in front of you. Bend your opposite leg, bringing your knee towards your chest.

Step 3 //

Bring your arm opposite the leg that is bent towards your knee, twisting your torso and engaging those side abs to do so.

Step 4 //

Switch your legs, extending one and bending the other. Again, twist your torso so that the opposite elbow meets the knee that is bent towards your chest.

Step 5 //

Repeat these motions as many times as you can, keeping your legs, abs, and glutes engaged.

8 // V-Ups

Step 1 //

Stay lying down with your back on the floor. Extend your legs straight up towards the ceiling with as little bend as possible in the knees.

Step 2 //

Extend your arms straight out, reaching them towards your toes.

Step 3 //

Begin the exercise by lowering your legs, pressed together, towards the floor. Do the same with your arms, keeping them straight and lowering them behind your head. Bring both your arms and legs as low to the ground as you can, engaging your abs.

Step 4 //

Raise your arms and legs back towards starting position, extended upwards. Repeat.

When you’re finished, send it to someone you think could use it. Someone who could benefit from a full body pick me up and an opportunity to push their limits and surprise themselves. Maybe even get someone to do it with you! Building a better body is only made easier with some friendly motivation (or competition)!

Raising the Standard on what it means to be FIT!

Amanda

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