The Muscle Definer (30 min workout)

 

lightly jog in place  (3 min)

Walking Lunges (2 min)

  1. Stand with your feet hip-width apart
  2. Step your right foot forward and lower at the hips, bending both legs. Bring the left leg forward and then repeat starting with your left leg

Modified pushups (2 min) – Commonly known as girl pushups

  1. Kneel with your hands out in front of you. Make sure to bring your hips forward to shift the the weight to your shoulders.
  2. Lower your body towards the floor so that your elbows make a 90 degree angle, then push back up.

Walk Outs (2 min)

  1. Stand with your feet hip width apart.
  2. Keeping your legs straight bring your arms to the floor.
  3. Walk your hands forward until you are in a pushup position.
  4. Walk your hands back to your feet using your core to push yourself back to the starting position, and repeat.

Pulse Lunges (2 min)

  1. Start in a lunge position (one leg in front of you, bent, and the other behind you, slightly bent.)
  2. Lower yourself as much as you can so your back knee is almost touching the ground.
  3. Bring yourself up just halfway, then back down again to the lowest position.
  4. Continue to pulse up and down at a moderate speed.
  5. Switch your legs 1 minute in.

Modified Side Plank (1 min)

  1. Lie on your side with bottom leg bent and top leg straight.
  2. Using your elbow for support, lift your body, hips, and upper thighs off the floor and hold. Make sure to keep your abs tight.
  3. Switch sides 30 seconds in.

Repeat the Walking Lunges, Modified Pushups,Walkouts, Pulse Lunges, and Modified Side Plank x2 more times

 

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