Breaking Out of Your Workout Rut

How many of us do the same workouts and classes? (As Taylor Swift would say, “It's me, hi, I'm the problem, it's me!”)

Do you get tired of your predictable workout or find that it’s waaaay easier than it used to be?

That’s because your body has adapted to the workout and doesn’t have to work as hard to burn calories. It’s putting out less effort!

So, if we want to build muscles, increase our endurance, and continue to improve our fitness, we need to change it up.

I’m including a new workout below, and it’s ridiculously fun. However, there are lots of other places to find new, FREE workouts.

I’m a huge fan of many creators on YouTube. I love EMKFit, Blogilates, PopSugar, and Fitness Blender. If you search for any of those names, you will discover dozens of videos to try!

If you don’t want to search, try my “Spell Your Name” workout below or visit my Workout page for dozens of at-home workouts.

Workout:

This format is a favorite among my clients. You have the option to spell your entire name (including your middle name) or a fun phrase. Try Happy Valentine’s Day, “Rock Chalk Jayhawk,” or Kansas City Chiefs. (Can you tell I’m in Kansas?)

See the image below for instructions; here are some links for the movements listed in the workout.

Reverse Lunges

Push-ups

Wallsit

Skaters

Forearm Plank

Squats

Glute Bridges

Bird Dogs

Three Reasons to Exercise During the Holidays

It’s the most wonderful (or stressful!?!) time of the year!

Finding time to squeeze in any activity can be difficult during the month of December.

So, why bother?

1. Stress relief

The holidays are stressful, and exercise has many proven benefits in reducing stress and producing endorphins — the happy hormones!

2. Staying active to keep your routine

It’s tempting to think, “I’ll just start again in January.” January is a month away, and it will be that much harder. Keep moving for both your health and your flexibility.

3. Boost your immune system

Regular helps boost your immune system, with moderate-intensity exercise being the best way to provide that boost.

Can’t make it to the gym? No problem. Do this isometric workout from the comfort of your home! No equipment is needed, and you will be done in 20 minutes.

Instructions: Do the movement but then incorporate an isometric hold for 10 seconds. You will feel it by the time you reach your third set!

10 Push-ups + Hold plank position for 10 seconds. Repeat for a total of three times.

10 Lunges + Hold the lunge position for 10 seconds. Repeat for a total of three times – each side! Start with the left side, do three sets, and switch to the right side.

10 Bird Dogs + Hold bird dog position for 10 seconds. Repeat for a total of four times (holding 10 seconds with right arm extended, next set 10 seconds with left arm extended, etc.)

10 Side Leg Raises + Hold lift for 10 seconds. Repeat a total of three times for each leg (3 sets on the right leg, 3 sets on the left leg).

10 Glute Bridges + Hold bridge for 10 seconds. Repeat for a total of three times.

10 Calf Raises + Hold calf raise for 10 seconds. Repeat for a total of three times.

Fun, At-Home Thanksgiving Workout

I could list how many calories are in a Thanksgiving meal, but I don’t care. We want to be active and move, regardless of what we eat or don’t eat.

I often drag my feet when it comes to working out on Thanksgiving because I’m always behind. I need to set the table or make the stuffing. But, you know what? I have 20 minutes to spare.

If you are like me and have to force yourself to get moving, try this workout.

It’s actually FUN!

Grab five different songs you like (or use the suggested songs below) and follow the chorus/verse exercises below.

Song #1: Anti-Hero by Taylor Swift or any song you want to pick!

Verses – Reverse Lunges

Chorus – Jumping Jacks

Song #2: My House by Flo Rida

Verses – Plank (feel free to go down to your knees or take breaks!)

Chorus – Push-up (can be done on knees or toes)

Song #3: Good as Hell by Lizzo

Verses – Skaters

Chorus – Wall Slides

Song #4: Just Like Fire by P!nk

Verses – Glute Bridges

Chorus – On-the-ground Triceps Dips

Song #5: Stronger by Kelly Clarkson

Verses – Squats

Chorus – Squat Jumps

Song #6: Roar by Katie Perry

Verses – Quick Feet/Football Run

Chorus – Cross Punches

Exercise Snacking: Quick, Five-Minute Workouts

Do you think five minutes of activity can make a difference?

Will it improve your fitness levels?

“Exercise snacking” has been gaining popularity in the fitness community. These quick bursts of activity, ranging from seconds to minutes, have been proven to improve fitness levels.

Several months ago, I had an outpatient procedure done on my leg. Unfortunately, I got a blood clot. So, for several weeks, I was instructed to walk for 5-10 minutes every hour.

Do you know what happened?

My step count increased dramatically. I actually lost weight, and I didn’t lose muscle strength.

My cravings were kept at bay because I was moving every hour. I might have felt like snacking before I left, but by the time I was done walking, I wasn’t really hungry.

So, what are some ways to fit “snacking” into your day?

• Walk while you talk. Move around while you are on the phone.

• After you finish a project or are at a stopping point, stand up and stretch. Do 10 push-ups against the edge of your desk. Or, try to do 20 squats.

• Don’t take the elevator. Climb the stairs instead.

• During a commercial break or in between shows, lay down on the floor and do several sets of bridges or a plank.

Want some more ideas?

Check out these three ideas below. Happy “snacking!”

Option#1:

10 Push-ups on edge of a desk or against the wall

10 Triceps Dips on the edge of your chair

10 Shoulder Presses (with no weight)

5 Arm Circles to the Front/Back

Option #2:

20 sec. of Squats

20 sec. of Squat Jumps

20 sec. Holding Squat Position (with arms extended straight overhead)

Option #3:

3-min Dance Party

Pick a fun, upbeat song. Every time you hear the chorus, do one movement; choose a second movement for the rest of the song.

Chorus: Cross punches to the front

Rest of the song/verses: March or jog in place

Quick Workouts for Holiday Season

The holidays can be enjoyable, but they are also filled with extra activities and stress.

Finding time to work out is sometimes impossible, but in reality, it’s the best thing you can do for yourself.

You don’t have to invest an hour in order to reap the benefits of being active. Numerous studies have shown that 10-minute bouts of activity can increase your muscular strength and cardiovascular fitness.

If a busy holiday season is looming, try out some of these quick workouts. You can do the five-minute workouts below once or repeat them multiple times for a 20 or 25-minute workout. I’m also including a full-body 20-minute workout below.

You can do all of these from the comfort of your home, and equipment isn’t needed.

If you need modifications or have questions, don’t hesitate to contact me.

Want more workouts and information about getting active? Sign up for my email list below.

Beginner:

#1

1 min. March in Place

10 Push-ups (against a wall or on the ground)

Repeat for a total of two times.

#2:

10 Glute Bridges

10 Straight Leg Raises (each leg)

10-30 sec. Plank

Repeat for a total of two times.

#3:

1 min. March in Place

5 Wall Slides

Repeat for a total of two times.

Intermediate:

30 sec. Jumping Jacks

30 sec. Forward Lunges (left leg)

30 sec. Jumping Jacks

30 sec. Forward Lunges (right leg)

30 sec. Plank (or Plank Jacks)

30 sec. Bird Dogs

30 sec. Single-Leg Glute Bridges (left leg)

30 sec. Single-Leg Glute Bridges (right leg)

30 sec. Skaters

30 sec. Squat Jumps

How to Get Back to Working Out in One Simple Step

Over a month ago, I went in for a routine procedure. I ended up being one in 250 people who had complications. It’s been a long month, and I’m still not back to my old self. But, I have been cleared to get back to working out.

Where do I start? My instinct is to go hard and try to gain back all of my missed workouts in one month. (BAD IDEA) I know that is not safe, smart, or feasible. Instead, I’m going to start slowly.

If you’ve been on an exercise hiatus, are coming back from an illness, or need to start slower, this workout is for you!

This workout is a circuit workout. Do it once all the way through and stop. Or go through it again. You determine what feels right for you. It’s comprised of bodyweight exercises, so no weights or equipment are needed. If you are truly coming back from an exercise break, I wouldn’t recommend doing it more than three times.

10 Jumping Jacks

10 Squats

10 Push-ups

10 Bridges

10 Hydrants

10 Bird Dogs

20-Second Plank

5 Close Grip Push-ups (on knees or toes) - this will work your triceps

10 Reverse Lunges

If you liked this workout, try some other quick ones:

10-Minute Upper Body Workout
Beginner Bodyweight Workout

Goal for 2022: Get Moving

No Resolutions – just get moving in 2022.

As a society, we put way too much emphasis on Jan. 1 and weight loss/exercise goals. It creates an all-or-nothing situation, and that’s not what it’s about.

Get moving. Walk for five minutes around the block. Walk/run the stairs at home/work three times. Stretch for five minutes. March in place for five minutes.

Just get moving.

If you don’t exercise work a week, that’s ok. Just start back. It doesn’t matter what you do or for how long. The act of getting back to it (even if it’s for five minutes) is progress.

This workout is a bodyweight routine that can be done anywhere. Do the following workout however many times you’d like. I’d recommend completing the circuit three or four times. And, you are done! That’s it!

If you want more bodyweight workouts, check out some of these:

Intense Bodyweight Tabata Workout

20-Min Track Workout for Walkers & Runners

Cardio Workout You Can Do at Home

Workout:

15 Gate Swings

Wallsit – 45 seconds

10 Push up Negatives

10 Bird Dog Crunches (per side)

20 Mountain Climbers (per leg)

20 Hydrants

10 Seated Leg Raises (per leg)

15 Bridges

15 Seal Jacks

10 Triceps Dips

Easy Thanksgiving Workout: No Equipment Needed!

I love Thanksgiving.

I love the food, the warm atmosphere, Black Friday newspaper ads, and the relaxed pace.

Although I enjoy kicking back, I usually feel better if I try to move for 20 minutes before or after eating. So, I try to squeeze in a quick workout once I’ve gotten the turkey in the oven.

The workout below is what I will be doing this year. It’s a bodyweight workout you can do anywhere, and it only takes 20-25 minutes.

If you don’t love this workout’s format, check out some of my previous Thanksgiving workouts:

Alphabet Thanksgiving Workout (Bodyweight!)

Full-body Turkey Day Workout

Directions: Complete 2-3 rounds of the exercises listed below.

20 Forward Lunges

20 Mountain Climbers

20 Supermen

20 Push-ups

20 Squats

20 Scarecrows (with or without light weights)

20 Single-leg Deadlift

20 Seal Jacks

20 Plank with Alternating Leg Lifts

20 Fire Hydrants

20 Seated Straight Leg Raises

20 Triceps Dips

20 Elbow Plank Alternating Arm Reaches

20 Bicycle Crunches

20 Single-leg Bridges

20 Cross Punches

20 Lateral Lunges

20 Jumping Jacks

20 Skaters

20 High Knees

At-Home Agility Workout - No Equipment Needed!

Indoor, at-home workouts got a little monotonous for many of us during the spring, so the thought of doing it again this winter is a little deflating. My clients feel the same way!

I’ve been doing this type of workout with my clients via Zoom, and they have all been enjoying it. It’s different, requires no special equipment and you’re done in 20 minutes!

For this workout, you need four water bottles, cans, toys, Gatorade bottles or anything you can use in the place of a cone. I used water bottles in my pictures.

By mixing in some agility drills, we are increasing the heart rate and making this workout a little more challenging. Check it out:

Repeat this circuit 2-4 times!

20 Walking Lunges (10 per leg) If you have a set of dumbbells, use them!

45-sec. drill shuffling down one side of the cones/water bottles and returning to start by shuffling down the other side. Do a burpee (or step back) and start your shuffle sequence again. (See picture below)

10 Push-ups

45-sec. drill hopping down one side of cones/water bottles on left foot, hopping back down the other side of cones on your right foot. (See picture below)

10 Supermen

45-sec. drill running/shuffling around four cones in square formation. (See picture below)

20 Elevated Bridges (feet up on step, couch, ottoman, etc.) If you have a dumbbell, feel free to place it on your hips.

45-sec. drill of lateral hops from one cone to the next. Starting at cone 1, push off your left foot and hop over to cone 2. (See picture below)

20 Reverse Lunges + Bicep Curls (If you have dumbbells, use them. If not, just do the motion.)

45-sec. of Jumping Jacks

15 Triceps Dips on a chair or bench

25 Squat jumps

30-sec. Plank with Arm Reaches – Don’t let your hips move!

Shuffle + Burpee - first drill listed.

Hop on left foot, hop on right foot. Second drill listed in workout.

Shuffling around four cones - third dill listed.

Lateral leaps around the cones - fourth drill listed.

Beginner & Experienced Benchmark Workouts to Track Fitness Gains

Your fitness achievements should never be gauged by a number on the scale! We have a tendency to group exercise and weight loss together, which prevents us from celebrating our fitness achievements independently from weight loss goals.

One of the best ways to measure your fitness progress is to conduct a benchmark workout. I usually have a client benchmark where she is at the beginning of her fitness journey and revisit the same workout in a month or two. The strength and cardiovascular gains are always so impressive (and encouraging)!

Your benchmark can be one or several exercises. I always tie the exercises to the overall goal my client has identified. If my client has a goal to do 20 push-ups, I will make sure “doing push-ups to exhaustion” is one of her benchmark exercises. I also make sure I incorporate exercises that test balance. We always need to be working on our balance and flexibility! Whatever exercises you choose, make sure you always go in the same order when you do the benchmark workout.

I’m including some of my favorite benchmark exercises below. Take time this summer to benchmark where you are at and revisit it again this fall. You will be amazed at your progress!

For additional ideas about benchmarking, visit my other post “Three Ways to Measure Your Fitness Progress”.

Benchmark Exercises/Workout:

Plank to exhaustion. Plank time: ________________

Wall sit for as long as you can: ___________ Minutes (Make sure your arms are out straight, crossed over your chest or against the wall. No bracing your hands against your legs.)

Push-ups to exhaustion: __________ Repetitions

Total number of Jumping Jacks in one minute: ______ Repetitions

Balancing on one leg (Warrior 3 Pose) Time for Left:_________ Time for Right:__________

How long it takes you to do 100 walking lunges (option: while holding dumbbells): ________Minutes (50 lunges per leg)

Waterfalls/Ball Exchanges in one minute: _______Repetitions

On-the-ground Triceps Dips (or on bench):__________ Repetitions (until exhaustion)

Balancing on one leg with arms straight overhead – and looking up at the ceiling:

_______ Left Leg _______Right Leg

Intense Bodyweight Tabata Workout

When I have limited time but need a challenging, full-body workout, I always use a Tabata-style workout. I go hard for 20 minutes, and then I am done. (Check out my previous post for more information about how to do a Tabata workout and what a circuit entails.)

Doing a Tabata workout without a timer is nearly impossible. I recommend downloading a free app called Interval Timer (for HIIT Workouts). I created a Tabata workout in the app. Here is a screen shot of my set up:

Give this workout a try and email me if you have any questions. If you liked this workout, check out some of my other Tabata-style workouts:

Tabata Workout for Home

Knee-Friendly Tabata Workout

Heart-Pumping Cardio Tabata Workout

Bodyweight Tabata Workout: (Remember it’s 20 seconds worth of effort followed by a 10 second break. You will do 8 sets to complete one Tabata circuit.)

Circuit 1: Reverse Lunges Alternating with Jumping Lunges

#1: Reverse Lunges

#2: Jumping Lunges

#3: Reverse Lunges

#4: Jumping Lunges

#5: Reverse Lunges

#6: Jumping Lunges

#7: Reverse Lunges

#8: Jumping Lunges

Circuit 2: Push-ups Alternating with Supermen

#1: Push-ups

#2: Supermen

#3: Push-ups

#4: Supermen

#5: Push-ups

#6: Supermen

#7: Push-ups

#8: Supermen

Circuit 3: Bridges Alternating with Single-Leg Bridges (2 sets on left side, 2 sets on right side)

#1: Bridges

#2: Single-Leg LEFT Leg Bridge

#3: Bridges

#4: Single-Leg RIGHT Leg Bridge

#5: Bridges

#6: Single-Leg LEFT Leg Bridge

#7: Bridges

#8: Single-Leg RIGHT Leg Bridge

Circuit 4: Curtsy Lunges Alternating with Touchdown Jacks

#1: Curtsy Lunges (Alternate sides)

#2: Touchdown Jacks

#3: Curtsy Lunges

#4: Touchdown Jacks

#5: Curtsy Lunges

#6: Touchdown Jacks

#7: Curtsy Lunges

#8: Touchdown Jacks

Circuit 5: Side Planks (2 on left side, 2 on right side) Alternating with Mountain Climbers

#1: Side Plank RIGHT Side

#2: Mountain Climbers

#3: Side Plank LEFT Side

#4: Mountain Climbers

#5: Side Plank RIGHT Side

#6: Mountain Climbers

#7: Side Plank LEFT Side

#8: Mountain Climbers

Full-Body Dice Workout - No Equipment Needed

I change the format of my workouts every day. I need variety! Today’s workout is a format I use when I feel like I’ve done everything else recently.

To do this dice workout, I create a list of six exercises with varied repetitions or times. Each movement correlates with a number from the dice. When I roll that number, I have to do the exercise as it’s written - not the number of repetitions the rolled dice represents.

Directions:

Set your timer for 10 minutes. Roll the dice and complete the exercise that corresponds to the number that you rolled. For example, in Circuit #1, if I rolled a 3, I’d do 25 jumping jacks. Keep rolling and exercising until the timer goes off. Once you are done with 10 minutes of Circuit 1, set your timer and start on Circuit 2.

Circuit #1: (Set your timer for 10 minutes.)

1 – 20 Walking Lunges (10 per leg)

2 – 10 Push-ups

3 – 25 Jumping Jacks

4 – 30 Second Plank

5 – 15 Supermen

6 – 15 Donkey Kicks (per leg)

Circuit #2: (Set your timer for 10 minutes.)

1 – 20 Squat Jumps

2 – 30 Second Wall-sit

3 – 6 Up-Down Planks

4 – 20 Elevated Bridges

5 – 15 Triceps Dips (on bench, chair or ground)

6 – 15 Skaters

No-Equipment Workouts You Can Do At Home

The ability to exercise in your own home has never been more needed than it is now. With quarantines happening all over the world, our living rooms are also becoming our makeshift gyms. Our lives are more stressful and uncertain, so if there ever was a need for some endorphins, it’s now!

If you are finding yourself needing a workout that uses no equipment and can be done from home, you are in the right place! My workouts page has dozens of bodyweight routines you can try. Most are full-body workouts, so you will get your major muscle groups worked as well as some cardio. I’m going to try to post new workouts this week. In the meantime, here are some of my favorites:

Workout for Small Spaces

Fast, At-Home Workout

Low-Impact, Full-Body Workout

20 Min. AMRAP Workout

Isometric Burn Workout

5-Min. Ab Workout

Top 5 Most Popular Workouts of 2019

I’m always interested to see what workouts on this site get the most traffic and interest. All of the workouts on this list are bodyweight workouts, so you don’t need equipment. You can easily do them from the comfort of your home, at the gym or even in a hotel room. Many of these workouts have knee-friendly or wrist-friendly variations, so be sure to scroll down through all of the workouts.

My five most popular workouts for 2019 are:

5. At-Home Tabata Workout (An equally popular workout on this blog post is the Knee-Friendly Tabata workout.)

Click on the image for instructions on how to set up a Tabata timer and do the exercises.

4. Heading Back to the Gym Bodyweight Workout - Beginners Workout, Knee-Friendly Workout and Wrist-Friendly Workout

Click on the workout image for additional information about the workout and the specific exercises.

3. Bodyweight Cardio Workout You Can Do Anywhere

Click on the workout image for additional information about the workout and the specific exercises.

2. Bodyweight Knee-Friendly Workout

Click on the workout image for additional information about the workout and the specific exercises.

1. Five Minute Ab Workout

Click on the workout image for additional information about the workout and the specific exercises.

Visit my workout page for more cardio, strength training and HIIT workouts.

20-Minute Track Workout for Runners and Walkers

I love to sneak in a quick track workout as often as I can. I try to be kind to my knees whenever I work out, so the padded track surface is perfect for my joints! I usually make these workouts fairly short – quick and intense. This is a great workout if you are trying to add some intensity to your workout or are in need of a change. I try to squeeze in a few track workouts each month. I’d love to say I do one each week, but that doesn’t always happen. Give this a try – you will be glad you did!

Walk/Run a slow paced warm up lap.

Walk/Run Lap #2

10 Push-ups

20 Squats

10 Side Plank Dips

Walk/Run Lap #3

100 Walking Lunges

10 Push-ups

20 Squats

10 Side Plank Dips

Walk/Run Lap #4

30 Seconds Single-Leg Bridge (Left)

30 Seconds Single-Leg Bridge (Right)

15 Supermen

Skip across the field and back. (not lengthwise – I’m not making you go 100 yards!)

30 Seconds Single-Leg Bridge (Left)

30 Seconds Single-Leg Bridge (Right)

15 Supermen

Sprint/Speed Walk 100 yards. Jog/walk back.

Five Intense Workouts for Small Spaces

Working out while you are traveling or living in cramped quarters can be a challenge. However, there are lots of workouts you can do that require no equipment and very little space.

Whenever I go on vacation, I do several of the workouts featured below. I know I am getting a full-body workout, and I don’t have to worry about space constraints. Check out some of my favorite small-space workouts that will strengthen your body and burn calories – with no equipment needed!

Small Space, Full-Body Workout

Workout for Small Spaces

Isometric Burn Workout

At-Home Tabata Workout

5-Min Ab Workout

Ultimate, Back-Friendly Ab Workout

On Sunday, I was doing a workout class at my local gym, and I was cringing during our ab circuit. The instructor was having us do double leg lifts while simultaneously moving our arms overhead (and gripping a dumbbell). I was modifying the movement, so I could keep my back pushed into the mat.

I glanced around and realized that most of the individuals in that class were letting their backs arch and were fighting to complete the movements. Their backs were taking a beating. (At times like this, I don’t know what to do. I can’t fix a person across the room during a class, but I want to!)

Avoid raising and lowering both of your legs simultaneously if you have lower back issues.

During this class, I realized that most of us aren’t sure what modifications we can make during an abdominal workout to protect our backs! If no one advises us how to modify a movement, we are going to keep doing the same movement that is harming us.

You want to strengthen your entire core, which includes your back. So, it’s imperative you protect your back while doing abdominal movements. Here are some reminders and modifications I offer my clients, so their backs are protected while doing abdominal movements. (Maybe this will help you modify an ab workout in the future!)

• Keep your back on the mat. If you find it arching, adjust your positioning. If you are doing a leg raise or dead bug movement, don’t lower your legs as much. Just lower your legs to a point where you can maintain your form and your back stays grounded on the mat.

• Maintain a level back when planking. As we fatigue during a plank, we let our lower backs dip toward the ground. You want your shoulders, back and hips to remain in a straight line.

• If you have back issues, don’t lift both feet/legs in the air for leg raises or any other movement. You can modify this type of movement by keeping one leg bent with your foot flat on the floor. Raise and lower your other leg. You are still working your abdominals but also protecting your back!

• Avoid doing a Russian twist or other rotational movements with your feet raised off the ground. I rarely do Russian twists or bicycle crunches because there are so many other, safer movements.

• Listen to your body. If something hurts or you feel a tweak, stop!

If you are looking for a back-friendly abdominal workout, check this one out. Be sure to opt for the suggested modifications listed next to the exercises!

Ab Blast

Mountain Climbers – 30 seconds

Plank Jacks (or plank step/tap outs if you have a sensitive back) – 30 seconds

Side Plank Hold – 30 seconds per side (A great modification is to do a side plank with one knee on the ground.)

Dead Bugs – 10 per side

Forearm Plank with Alternating Leg Lifts - 10 per leg (Modify this movement by doing a plank with alternating shoulder taps - 10 per side.)

Bird Dog Crunch – 10 per side

Standing Side Crunch – 10 per side

High Knees – 30 seconds. (Take this to a march for a lower impact option.)

Fast, At-Home Workout

If you hate going to the gym, you’re not alone. In a survey conducted by Fitrated, 65 percent of women said they avoided the gym for fear of being judged. Concerns about not looking fit enough (55 percent), being judged by what they were wearing (49 percent) or being stereotyped (25 percent) were cited by the survey participants.

I agree with the survey participants – going to the gym can be incredibly intimidating. It’s hard enough to get motivated to work out, so the last thing you want to deal with is added discomfort from your environment.

The good news is that you can get a fantastic workout at home – no fancy gym needed! I created this workout for individuals who would prefer to work out at home or for those days when fitting in a trip to the gym is not an option. This quick and easy workout is a bodyweight workout, so no equipment is needed. You just need 20 minutes and a little bit of space.

For more bodyweight workouts, check out my workout page. Or, try some of my favorite at-home workouts:

Cardio Workout You Can Do Anywhere

Calorie-Torching Pyramid Workout

The Isometric Burn Workout

At-Home Workout

Circuit 1:

12 Push-ups

12 Supermen

Repeat 3 times.

Circuit 2:

15 Squats with Arms Overhead

15 Single-Leg Bridges (each leg)

Repeat 3 times.

Circuit 3:

12 Lateral Lunges (each leg)

12 Wide Leg Sumo Squats

15 Squat Jacks

Repeat 3 times.

Circuit 4:

12 Plank Arm Raises

12 Bird Dogs

Repeat 3 times.

Circuit 5:

12 Tricep Dips (on the ground)

15 Mountain Climbers

Repeat 3 times.

Five Minute Ab Workout

By the time I get to the end of a workout, I’m tired and it’s a struggle to come up with a challenging abdominal workout. Here’s a quick, five-minute workout you can tack on to the end of a workout or do it by itself on those “I-don’t-have-time-to-work-out” days.

For more abdominal and core workouts, check out some of my favorites:

Ultimate Core Workout

Belly Blasting Workout

Five Minute Abdominal Workout:

30 Sec. Plank Walk Outs

30 Sec. Cross Body Mountain Climbers

30 Sec. Plank Rainbows

15 Bent Leg Crunches

15 Straight Leg Crunches

30 Sec. Plank

15 Side Plank Rotations (L)

15 Side Plank Rotations (R)

30 Sec. Scissor Lifts

30 Sec. Plank