Sydney doesn’t need any equipment to get your body toned and tight. This no gear workout concentrates primarily on working the glutes and abs. Get your heart rate up and shed those extra pounds!
Curtsy with Arm Reach – Stand with your feet shoulder width apart & step back on your toes about three feet into a curtsy. At the same time, extend your opposite arm in front of you & take your other arm back as high as you can. Alternate and repeat. Make sure your knee comes close to the ground but does not touch it, and that you are lunging at a comfortable depth. It’s important to keep your abs tense, your back straight, and your arms fully extended during this exercise. This will give you beautiful legs and tight abs because it works your quads, glutes, inner and outer thighs, abs, core and obliques. Its a nice way to warm up your shoulders as well. Stay focused and in total control.
Reverse Lunge with Kick – Stand with your feet shoulder width apart & lunge back, keeping your knee and toes aligned. Go down low, and just before you touch the ground, return to starting position. Swing your opposite arm to the direction of your kicking leg, and your other arm extended towards your back with elbows locked. Squeeze your abs throughout the exercise and keep your back straight. It will work your quads, hamstrings, and core, give you shapely glutes, beautiful abs, and nice shoulders. This exercise is a more dynamic movement than the stationary lunge. It places a higher demand on the inner thigh muscles. Make sure to keep your weight on the front heel and maintain straight posture, push back up with your back foot and return to standing position. Avoid leaning forward.
Push Up with Side Rotation – Get into push up position with feet shoulder width apart. It’s your call whether your arms are shoulder width apart or wider. The wider your arms, the more you are working your shoulders. Lower your arms, keeping your back straight and your abs firm. Come back up and rotate your body, extending your arm up to the sky. Repeat for 30 alternating reps. Each time you raise your body, make sure your arms are fully extended. Your chest should be the first body part that is lowered to the ground, not your chin. Keep your neck steady and in a neutral position throughout the exercise. Avoid letting your body sag and holding the hips up too high. This exercise will give you sexy arms, shoulders and a tight chest with a nice washboard stomach. It targets your triceps, front shoulders, chest, abs, core, and obliques. Be careful not to rotatoe your arms too far back – it may cause you to lose your balance and fall backward.
Pelvic Thrust Into Table Top – Sit on your mat with feet shoulder width apart and knees bent. Support your body by locking your elbows and placing your arms diagonally, slightly behind your shoulders with palms flat on the ground and fingers pointing out behind you. Tighten your abs and straighten your back. Keep your neck straight and relaxed. Squeeze your glutes and thrust your body as high as you can to a table top position. Slowly lower yourself towards the ground but never touch the ground. Breathe out on the thrust up. You’re going to do 15 reps, make sure every one counts! Since this routine works your arms, shoulders, core, and glutes, you will get a lot of compliments on your toned arms and rock hard derriere!
Hip Dips – Get into a side bridge position & place your elbow directly under your shoulder, feet stacked on top of each other. Place your other hand on your hip. Your body should make a straight line with your neck and feet aligned. Slowly lower your hips and lightly touch the mat. Return to starting position or higher and repeat for 15 reps on each side. Make sure your abs are tight throughout this exercise. Exhale on the way up. This killer exercise will get you a slender waistline along with great arms and defined shoulders. Keep your form perfect and try not to go so fast that you lose control or hit the ground too hard and bruise your hip.
If you enjoy these moves, you might also enjoy this total body routine by Marissa Rocco:
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