Focused 5 mins Metabolic 6 mins - you will start with a combination move which is a hammer curl to overhead press, to burpee jumping in wide to narrow then round up through the spine. Next stay in plank and just do wide to narrow jumps. Then standing hammer curls to w curls. Then a wide plie to overhead push press move, alternating hammer curls paired with alternating shoulder press and plank out and in hops to finish.
Focused 10 mins Quads 10 mins - you will start with seated straight leg raises and bend extensions. Then move to resistance loop push outs, point and flex raises and bend press pulses. Next sit on the step for larger range of motion and do straight leg circles and a 3 up, 3 down bend extension.
Express Mat Triceps and Back 22 mins - you will start with a side and regular triceps push up series, move on to a back extensions series and finish with triceps dip variations. You will use different pyramid style rep patterns to keep your muscles and mind engaged. All of the exercises are bodyweight only, but if you want to intensify them you can add some light dumbbells.
Total 20 Body Weight 25 mins - you will start with a plie reach combination and a curtsy lunge side lunge combination to warm up. Then move to a plank, down dog leg raise series, a down dog angled raise to plank knee pull in series, a windshield wiper abs series, a lower abs segment with diamond leg press, single leg knee and straight leg raises and a lower abs curl pulse, then a c-curve oblique twist series with multiple variations, a regular lunge to curtsy lunge combination in standing and finally the same combination in a crouched position. With each of the series you work one side first then the other for maximum burn.
Total Body Mat Express 13 mins - a high energy mat workout that will leave you puffing and your muscles burning. Using just a pilates ball you will work every part of your body in an efficient way. With intervals of 50 seconds of work and just 10 seconds of rest your heart rate will be high and you will burn heaps of calories. If you like the Dream Body Sweat Lab workouts, but want something a bit more doable then this one is for you. You can do it a few times in a row for a bigger challenge or add another one of my workouts at the end.
Hotel Room cardio core 16 mins - an interval based workout with 50 seconds of work and 10 seconds of rest for 15 rounds - NON STOP. The intervals alternate between a cardio based moves that engage the core followed by a sculpting move to really burn out those abs. It is super fast paced so even the sculpting moves keep your heart rate high. The elevation creates the added challenge of a larger range of motion. If you don't have anything to elevate on you can still do this workout without!
Target 10 Arms 11 mins - you will use light hand weights with high repetitions to sculpt your arms, shoulders, back and chest. The barre style exercises in this workout are designed to create long, lean muscles without bulk. You will see some fun single, single double rep patterns and lots of combination moves with slight angle changes to really burn out that upper body. All your main muscle groups will be targeted with this fast paced, easy to follow routine. Do it twice through for extra burn or add it on to one of my other Target 10 workouts for more of a challenge.
Target 15 Squats and raises 16 mins - you will get your heart rate up and your muscles burning with some fast paced squat variations and targeted leg raises. You will see a squat to dead lift combo to warm up, then wide plie to cross over curtsy squats, side to side leg raises with triceps extensions, a alternating narrow staggered squat, front raises and pulses, side raises and pulses, glute raises and pulses, a side, front, back, narrow squat combo and a side lunge with knee raise combo to finish.
Target 20 Thighs 24 mins - you will work your thighs from all different angles to create a streamlined lower body. You will see lying leg sweeps, extensions and circles, as well as seated bend extend combinations and inner thigh pushes, then move onto a tough outer thigh series with raises, extensions, L-series and a lying angled glute raise. There is a lengthening stretch at the end. If you want to increase the intensity more simply add some ankle weights.
Total 20 Flow 26 mins - you will start with a fun side to side toe touch sequence to heat up the entire body. Then you will get on your knees in a tucked position to work your arms with overhead pushes, shoulder circles and dynamic side to side motions, which will also activate your obliques. Next is a tough side plank push up to standing combo, then some diagonal side to side butt kicks to get the heart rate up. Then move to a knee hover with in and out and circular movements through the legs before moving on to a 3 level glute raise - first kneeling, then hovering then adding a mini handstand. Finish that sequence with some down dog leg circles and front taps. Next a fun bridge to pull through exercise, then stay on one side with a back reach to standing on the toes. Finally a seated leg raise and extension set, before a lengthening stretch.