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20 minutes, your body and a little space: that’s all we’re gonna need and the endorphins will be real!⠀
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The 30s of exercise followed by 30s rest, switching exercise each time and completing the full set 3x (or 2x if that feels right for now ♥️)⠀
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Hit save and let’s do this!⠀
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💦 Side shuffle to explosive squat: we’re firing up fast in the squat and coming up onto the toes to make sure there’s power in the move ⚡️⠀
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💦 Mountain climber taps: keep that core braced and don’t lock the standing arm⠀
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💦 Kneeling squat jump to squat jump: there’s an easier variation which doesn’t include the kneeling squat jump if you just keep watching 😉⠀
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💦 Lunge front knee drive: driving hard in the lunge to create the speed to take the knee up!⠀
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💦 Hands down fast feet: use the core to stabilize all the movement and try to keep the knees in the same place as much as you can! This is hard to get a perfect technique but you got it!⠀
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💦 A calf jumps only a slight bend in the knees with each rep because we want to prioritize driving up with the calves by pointing your feet!⠀
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For my science-based training programs approved by a world-leading dietetics expert behind British Olympic athletes, the link in my bio has you covered for building muscle, losing fat, getting back into fitness and much more! 💛⠀
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Love ya and have fun!⠀
FULL BODY NO EQUIPMENT WORKOUT!
Low impact and no equipment needed. Perfect for apartments or injury prone! @courtneyblackapp allows you to have me as your personal trainer from your own home. Your diet and your training are done for you, all you have to do is follow! With hundreds of tasty, simple and healthy recipes to choose from.
1️⃣DIP VARIATION 15 REPS 3 SETS
2️⃣BRIDGE 25 REPS 3 SETS
3️⃣BURPEE VARIATION (STEP BACK IF CANNOT HOP BACK) 15 REPS 3 SETS
4️⃣CRAB THRUST WITH MARCH OUT 15 REPS 3 SETS
5️⃣PLANK ROCKS 25 REPS 3 SETS
6️⃣BEAR CRAWL CLIMBER 20 REPS 3 SETS
7️⃣CURTSEY LEG LIFT 15 REPS 3 SETS
A very sweaty HIIT workout! 💦🥵
These exercises really challenged my endurance wow 😅 Remember to try and keep the form throughout the workout, GIVE IT YOUR ALL AND HAVE FUN!! You’ll use your core lots in this workout, so make sure to keep it engaged! 🔥
WORKOUT:
Complete 3 rounds:
Beginner - 15 secs on and 45 secs off
Intermediate - 30 secs on and 30 secs off
Advanced - 45 secs on and 15 secs off
1️⃣ High knee pull down
2️⃣ Walking plank (drag your feet behind)
3️⃣ Suicide burpee
4️⃣ 4 jabs - 4 high knee
5️⃣ Tricep reach kick
✨Abs & core at home✨
Here is a no-equipment abs & core workout! Add this onto the end of a session this week or pop down on the floor during all that binge-watching and get it done! No excuses! 😁💪🏼💗 The Strong&Sxy exercise mat shown here is 15% OFF with code STRONGWOMEN15. 💪🏼
WORKOUT:
1️⃣ side plank
4 sets x 1 min
2️⃣ flutter kicks
4 sets x 20 reps
3️⃣ elbow to knee crunch
4 sets x 12 reps (each side)
4️⃣ jackknife sit-ups
4 sets x 12 reps
5️⃣ toe touches
4 sets x 10 reps
6️⃣ tuck crunch
4 sets x 12 reps
The StrongandSxy Fitness App features full workouts just like this one to sculpt your physique. Whether you are looking to shed body fat or build muscle we have you covered. Click the link in bio to take advantage of 50% OFF all web subscriptions. #strongandsxy 💪🏼💗
I’ve had lots of requests for workouts with no equipment so I’ve prepared this one which is 100% going to challenge your muscles. These exercises are tough even without adding extra weight but feel free to use a resistance band or dumbbells if you want to add more intensity. The 1 & 1/2 rep Bulgarian split squats nearly made me cry 😭
Also, I’ve left all these clips as ‘real-time’ so you can see exactly how slow I’m taking each and every rep whilst focusing on the mind to muscle connection 🧠💪🏻
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Now for the workout... perform 3 rounds as a circuit. Honestly guys = 🥵
1️⃣ Lying Hip Abductions - 10 reps each side
2️⃣ Reverse Frogger Abductions - 10 reps
3️⃣ Sumo Squat Side Lunge Complex - 8 full reps
4️⃣ 1 & 1/2 rep Bulgarian Split Squats - 8 reps each leg
5️⃣ Split Stance Side Lunge - 10 reps each side
6️⃣ Single-Leg Glute Bridge - 10 reps each side
7️⃣ Squat to Side Kick - 12 reps.
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