30-Minute Total Body WorkoutBy Ruby M
Depending on where you are in the world, it’s either time to get that summer bod ready to rock the beach – or time to make sure your winter bod doesn’t come home for Christmas! Here’s an easy-to-learn 5-move total body strength workout to help you build a solid workout foundation.
Choose your intensity:
Depending on your personal strength and goals, you can choose your intervals between these three options.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Try and complete at least 3-5 circuits for an impactful workout. Each circuit comprises all five moves. Rest between each circuit for about a minute, or more if you need.
Start with a round of butt-toning bodyweight squats. They’re great for building upper thigh strength and burning fat, toning muscles, and keeping your lower back nice and strong. Start by standing with your feet a little wider than hip-width apart and bend your knees to lower into a squat. Engage your core at all times and keep your chest puffed and your back straight. Don’t forget to squeeze those glutes for an effective workout!
Next, is a move to challenge your endurance: a forearm plank. Planking strengthens your abs, legs, and core and is also great for stretching your hamstrings. To do this move, your forearms need to be on the floor, and your palms facing down. Make sure your elbows and shoulders are in line. Extend your legs with your feet hip-width apart behind you. Tuck in your tailbone, engage your core, quads, and butt, and hold yourself up for your chosen interval.
After your plank, it’s time to activate your upper abdomen with a round of bicycle crunches. This move strengthens your muscles and fires up your deep abs. It’s a great workout to help you lose visceral fat and tone your belly so that it’s ready for that bikini you’ve been keeping hidden in your closet. Lie flat on your back and lift your legs as if you are in an upside-down tabletop position, elbows facing out. Activate your abs by using them to lift your shoulders off the floor, and twist your elbows towards the opposite knee. So that you can really feel your abs working, use controlled, slow movements.
Next, it’s time to activate your core, glutes, and hamstrings with a set of reverse lunges. Stand with your feet shoulder-width apart, focus on holding your core, and don’t stick your butt out as you sink into a lunge. Alternate each side as you complete this set.
Lastly, a bonus move on your final circuit is to hold another forearm plank for 60 seconds – remember to tuck in that tailbone and engage your core, butt, and quads.