Workouts Library

Attention: for those who are pregnant, looking to become pregnant, or just out of a pregnancy, the ideas, workouts, and strategies presented in this workout video and write-up reflect the research and experience of the creator and should not be taken as a medical diagnosis or prescription. Information included is not intended to be used as medical advice or in place of advice or guidance from your personal doctor. Before beginning exercise of any kind, please consult with your doctor or other medical professional to make sure it is appropriate for you and your unique situation. Having a strong foundation is important for decreasing aches and pains, supporting good posture and pelvic health, and setting you up for a faster postpartum recovery. This workout targets the muscles needed to establish your foundation so you can stay functional and strong! Note: Though this workout and content is tailored to pregnancy and postpartum, many can benefit from what this workout provides.   I think it’s helpful to first learn the demands placed on the body during pregnancy and postpartum in order to fully understand how to train your core to meet the demands. Let’s take a look at a few key changes: The hormone relaxin is responsible for relaxing all of the muscles and joints in your body in pregnancy to allow the body to expand and prepare for delivery. This includes relaxation of the pelvic bones and pelvic floor, making them unstable and lax while bearing the burden of the baby weight. Your center of gravity shifts with the growth of the baby, which can cause an anterior pelvic tilt. This change in posture can lead to aches and pains including (but not limited to) sciatica, low back pain, and pelvic floor dysfunction. The abdominals separate creating a gap between the rectus abdominis (your ‘6 pack’ abs) called Diastasis Recti (DR). Most pregnant people have DR by their 3rd trimester. Doing advanced core work like crunches and sit-ups can put extra pressure on the abdominal wall and increase this gap. We want to minimize intra-abdominal pressure in both pregnancy and early postpartum. Creating strength in your deep core, pelvic floor, and glutes can help every single one of these areas. They stabilize and support your body so you can continue to be active, mobile, and feel great through pregnancy, postpartum recovery, and beyond. A final note: The real key with making this workout effective is tuning into your breath. The warm-up and activation series is dedicated to helping you establish the proper breathing, core, and pelvic floor mechanics that you’ll use throughout the workout. I encourage you to slow down and tune into your body. Sources: The effect of relaxin on the musculoskeletal system Pelvic alignment changes during the perinatal period Diastasis recti abdominis during pregnancy and 12 months after childbirth Printable Workout Warm Up/Activation: 1 round, 60 seconds each Quadruped Diaphragmatic Breathing Alternating Straight Leg Kickbacks Bird Dog Pelvic Floor Activations Workout: Complete each circuit for 2 rounds of 45 seconds work, 15 seconds rest. No extra rest between rounds. 30 seconds of rest between circuits Circuit 1 Side Plank Hip and Leg Lift (optional band) – R Glute Bridge – optional march Side Plank Hip and Leg Lift (optional band) – L Circuit 2 Donkey Kick on Forearms – R Bird Dog Pulse – alternating Donkey Kick on Forearms – L Circuit 3 Kneeling Hip Thrust + Ball Squeeze ISO Bear Crawl Lifts Modified Gecko Planks Cool Down: 1 round, 30-40 seconds each Cat/Cow Pigeon – R Pigeon – L Child’s Pose

This upper body workout is action-packed and will be over before you know it. In under 30 minutes, you’ll power through 6 strength exercises and 3 cardio burnouts (plus a warm-up and cool-down!) for an all-around upper body workout…with a side of cardio.   We move through strength supersets targeting all major muscle groups of the upper body. Each superset has one exercise that focuses on “pulling” and the other on “pushing.” Structuring the workout this way allows us to work opposing muscle groups so we can maximize the weight/reps we can do on each exercise. Try to push for heavier (for you) weights during your strength supersets: aim for a weight that you can complete an exercise for 45 seconds, but are feeling fatigued by the end. And now I bet you’re wondering where the burnout rounds come in! These fun 60 second bursts are positioned at the end of each superset and meant to serve as a little “finisher” before moving on. It’ll be a combination movement to get the heart rate up as well as fatigue the arms. These can be completed with bodyweight or light weights for added challenge. The good news: each burnout exercise is only completed one time! One piece of terminology you may not be familiar with: • SSD: Refers to “single single double” • SSD Rows: Perform 1 row on each arm before performing a 2-arm row • SSD Tricep Kickbacks: Perform 1 kickback on each arm before performing a 2-arm kickback This workout is designed to be scalable to most fitness levels. In fact, I’m filming this in my second trimester of pregnancy! You can easily increase weight and speed to add intensity, or vice versa. Likewise, the burnout cardio movements can be altered to be low-impact or high-impact. My hope is that you walk away from this workout feeling strong and energized. Make it your own and have fun! Printable Workout Warm-up (4:00) – 8 exercises; 30 seconds each Boxer Shuffle Overhead & Cross Reaches Standing Pull-downs Cross Toe Reaches Bodyweight Arnold Press T-Y-I’s Squat Push-Pull Jumping Jacks Workout (15:00) – Complete each strength superset for 2 rounds of 45 seconds work, 15 seconds rest. Rest 30 seconds and complete the burnout exercise for 1 round of 60 seconds. Strength Superset 1 SSD Row Push Press Burnout (60 sec): Side Squat with Jab WATER BREAK Strength Superset 2 SSD Tricep Kickback Top/Down Bicep Curl Burnout (60 sec): Running Man (switch sides every 4) Strength Superset 3 Push-up with Shoulder Tap Reverse Fly Burnout (60 sec): Squat Jack to Press Jack WATER BREAK Cool-down (4:00) – 8 exercises; 30 seconds each Neck Circles Wall Chest Opener – R Wall Chest Opener – L Standing Shoulder Stretch – R Overhead Tricep Stretch – R Standing Shoulder Stretch – L Overhead Tricep Stretch – L Standing Lat Pulls, alternating

Today’s routine is quite the trifecta: bored-easily, low-impact cardio, and core strength—three of my favorite qualities in a workout. Between the five rounds of cardio and core, we will target your whole body without repeating exercises!   **Workout Highlights** • 39 minutes, 3/5 difficulty • 45 seconds on // 15 seconds off • The first, third, and fifth rounds are low-impact cardio • The second and fourth rounds are core strength • Warm-up, cool-down, and two water breaks included • Modifications for higher or lower impact options included I like low-impact exercises because they can easily be modified to a higher-impact exercise, but if I want to keep the impact low, I can still get a great workout! To me, a great workout means I have sweat dripping from my face and I’m out of breath. This routine certainly delivered, and I am excited to share it with you. Our warm-up and cool-down are each five minutes long, and the body of the workout is 25 minutes. There are quick water breaks after the first and second rounds of cardio. If you need a more extended rest, feel free to hit the pause button. Each round consists of five different exercises that you will perform for 45 seconds with 15 seconds rest. Each unique exercise will keep your body guessing and your brain entertained. The Workout Warm-Up (5 minutes) 30 seconds each • High Marches • Cross Behind Ankle Slaps • Arm Circles – Forward • Arm Circles – Backwards • Plank Walk Downs • Hamstring Scoops • Crescent Lunge Cactus Arms – R • Crescent Lunge Cactus Arms – L • Lateral Step Cross Body Reach • Modified Jumping Jack Workout (25 minutes) 45 seconds on // 15 seconds off Cardio #1 • Quick Hamstring Curls • Reverse Lunge 3 Pulses + Knee Drive – R • Reverse Lunge 3 Pulses + Knee Drive – L • Squat-Squat+Heel Raise • Heismans **Water Break** Core #1 • Flutter Kicks • Oblique Crunches – R • Oblique Crunches – L • Reclined Bicycle • Curl Up Double Leg Stretch Cardio #2 • Lateral Runners – R • Lateral Runners – L • Deadlift-Lateral Squat • Floor to Ceiling Punches • Side to Side Toe Taps **Water Break** Core #2 • Plank Pike Ankle Touches • Forearm Plank Knee Bends • Side Plank Dips – R • Side Plank Dips – L • Plank Alternating Knee to Elbow Cardio #3 • Ankle Slap Lateral Lunges • Sumo Squat Pulses • Knee Drive Modified Split Squat – R • Knee Drive Modified Split Squat – L • Lateral Quick Feet Cool-Down (5 minutes) 30 seconds each • Alternating Step Back Side Body Stretch • Swan Dives • Seated Hamstring – R • Seated Trunk Rotation – L • Seated Hamstring – L • Seated Trunk Rotation – R • Piriformis – R • Piriformis – L • Kneeling Hip Flexor – R • Kneeling Hip Flexor – L I hope you enjoyed this cardio and core routine. Thanks for working out with me! Happy exercising!

Today, we’re using one of my favorite formats: strength + EMOMs. When I’m pressed for time, this type of workout provides a great pump, burn, and just the right amount of torture. Don’t worry, we threw in a quick water break, too!   This workout is easily scalable to be what you need it to be. Move slowly through the 45-second strength intervals if you’re carrying heavy weights and aiming for low reps. On the flip slide, train for muscle endurance with low weight and high reps. For those of you restarting the fitness journey or just starting out, aim for low weight, proper form, and breath support. Even though I am three years postpartum, my goal is muscle endurance and stable pelvic alignment, which is why I demonstrated with (1) 10-lb weight. Let’s take a moment to review Every Minute On the Minute (EMOM) circuits. The goal of an EMOM is to practice a specific number of exercises and reps within 1 minute. The harder you work during each interval, the more time you will have to rest until the next minute begins. Our two finishers include 3 weighted exercises that will be repeated 3x each. Two EMOM circuits equals quite the finisher! I worked at about 90% effort using (1) 10-lb weight. My Workout Notes: • Workout format: Bored easily style with 45 seconds on / 15 seconds off. For the EMOM circuits, I call out the names of the exercises but do not include workout previews, since you’ll move at your own pace. • I’ve kept the 3-2-1 countdown warnings. Be ready to move (or recover) when you hear the last beep. • Rep goal is 6 (or 3 per side) for EMOMs. Remember, non-weighted EMOMs are just as effective as weighted ones. If you notice your form starting to suffer, drop the weights to prevent injury. I used a single 10-lb weight and thought it was the perfect amount for me to complete the exercises safely yet effectively. • Repeat the pure strength circuit to get in some more weightlifting! I did that during my practice round and highly recommend if you have 10 extra minutes to spare. Time stamps are 6:20-14:20. Lastly, we rated this workout as a level 4 due to the format, duration of the workout, and cardiovascular demand of the EMOM finisher. Practicing with light weights, taking modifications, and decreasing the speed of your movements would make this workout feel like a level 3. Printed Workout Warm-up Hip circles Squat to front kick Deep squat with weight shifts Leg swings Good mornings Pure Strength Workout with Dumbbell or Kettlebell Narrow to wide stance squat Tempo Deadlifts Dumbbell pick up Cossack squats Good morning Staggered lunges Wall sit burnout *Water break* Weighted EMOM Finisher Circuit 1: Side lunges Kettlebell/dumbbell swings Squat jumps Circuit 2: Plank kettlebell/dumbbell pass Thruster + Press up Split squat jumps Freestyle Cool Down

This routine has a little bit of everything, which makes it very fun and goes by very quickly. In just over 30 minutes, you get a warm-up, cool-down, and 4 combo groups of sweaty, challenging goodness in between. So if you like kickboxing, you are going to like this routine; if you like kettlebells, you are going to like this routine; if you like core, then you will like this routine; and if you like all three, then, well, this may just be your dream workout. Haha.   Each of the 4 workout groups are built in the same fashion, but each has unique exercises, meaning they feel like their own mini workouts. Each group includes two exercises each of cardio kickboxing, kettlebell, and core. This approach keeps the workout fast and fun while getting a little strength, cardio, and toning all in one routine. If this happens to be your first time doing kettlebell or kickboxing, be sure to really focus on that warm-up (and you may even want to do a bit of an extra warm-up). Both kickboxing and kettlebell are ballistic types of movement, which can increase your chances of injury (pulled muscles) if you are not properly warmed up. So, take your time with the warm-up and be sure to pay very close attention to your form. You can also lower your intensity or the amount of weight being used until you know how this type of training will affect you. This is a great routine to use for fat loss as well, since it pairs intense cardio with some strength, causing you to burn calories at an elevated rate during the workout as well as benef from the after-burn effect of strength training (where your body can burn calories at an elevated rate for the next 24-72 hours). Give this workout a try and let me know what you think in the comments below. Workout Structure: – 4 Groups of 6 Exercises – One Set Per Exercise – Kickboxing, Kettlebell, and Core in Each Group Equipment: – Kettlebell (or Dumbbell) – Mat (Optional) Warm-Up / Cool-Down: – Both Included Warm-Up: (5 Min) – Side Step + Arm Cross – Slow Jab Cross (feet squared) – Toe Touch Sweeps – Slow Reverse Lunge + Knee (L) – Slow Reverse Lunge + Knee (R) – Sumo Squat + Alternating Overhead Reach – Boxer Shuffle – Up & Outs – Uppercut + Hook + Switch – Up & Out Jack Workout: (45 seconds on, 15 off, one time through) Group 1 – Jab, Cross (L) – Jab, Cross (R) – KB High Pull (KB to chin) – KB Swing – Alternating Jackknife Crunch – Swimmers Group 2 – Knee, (Jab, Cross) x2, Knee (L) – Knee, (Jab, Cross) x2, Knee (R) – Push Press (L) – Push Press (R) – Side Hip Raise (L) – Side Hip Raise (R) Group 3 – Jab, Cross UpperCut, Jab, Cross, Duck (L) – Jab, Cross UpperCut, Jab, Cross, Duck (R) – Reverse Lunge w/ Overhead Hold (L) – Reverse Lunge w/ Overhead Hold (R) – Alternating Superman Plank – Back Bow + Pull Down Group 4 – Duck x2, Jab, Cross, UpperCut x2, Knee (L) – Duck x2, Jab, Cross, UpperCut x2, Knee (R) – KB Halo (Alternating) – Goblet Squat – Windshield Wipers – Criss Cross Crunch Cool-Down: (6 Min) – Arm Cross Stretch (L) – Arm Cross Stretch (R) – Overhead Tricep Stretch (L) – Overhead Tricep Stretch (R) – Deltoid + Neck Stretch (L) – Deltoid + Neck Stretch (R) – Toe Touch – Quad Stretch (L) – Quad Stretch (R) – Shell Stretch – Cobra – Full Body Stretch

Welcome to Day 5 of our Free 5-Day Workout Challenge!   This strength routine targets all the major muscles in your lower body and has an added Pilates core finisher at the end to make this a great routine to help you get your 2023 off to a fantastic start. ** Workout Highlights ** • 42 minutes, 3/5 difficulty • 2 rounds of lower body strength • repeat each exercise twice • 40 seconds on // 15 seconds off • Pilates core finisher • no repeats • 30 seconds on // 10 seconds off • Warm-up, cool-down, and modifications included • Two water breaks This 42-minute workout has a 6-minute warm-up and cool-down. We have two lower body strength sections of 9 minutes each that are separated by water breaks. Each lower body section has five exercises that we will repeat twice. We will work for 40 seconds and then rest for 15 seconds. Then we roll into the Pilates core finisher, about 5 minutes long (30 seconds on // 10 seconds off), before cooling down with lower body stretches. The weights I used in this routine varied between 10 and 30 pounds (4.54 and 13.61 kg). I only mention my weights as a reference for you and not as a guideline. Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please select a weight that is challenging but also allows you to move through a full range of motion with proper form and technique. Since there is a short Pilates portion, I want to mention the “rib-to-hip connection.” Engage your abdominals to bring your ribs closer to your hips or pelvis without rounding or arching your spine. When the ribs and hips are “connected,” you are in a neutral spine position. Keep your spine straight, chest up, and rib cage down. This may feel awkward and like your body is working in opposition, but that is normal. So, take your time; practice makes perfect! Note: This workout is part of our Free 5-Day Workout Challenge, but it can also be enjoyed as a standalone routine. Enjoying these workouts? Keep the momentum going with our new 4-Week FB Strong Round 3 program to gain strength and feel great. The Workout Warm-Up 35 seconds each (6 minutes) • Boxer Shuffle • Hamstring Scoops • Lateral Lunge • Trunk Rotations w Knee • Leg Swings – R • Leg Swings – L • Squats • Cross Ankle Slaps • Quick Hamstring Curls • Jumping Jacks Workout I included the weight I used as a reference only. Lower Body Strength Round 1 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • L>R Deadlift (20 lbs, 9.07 kg) • R>L Deadlift (20 lbs, 9.07 kg) • Sumo Squat (20 lbs, 9.07 kg) • Calf Raises (parallel) (10 lbs., 4.54 kg) • Wall Sit (10 lbs., 4.54 kg) **Water Break** Lower Body Strength Round 2 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • Goblet Squat (20 lbs, 9.07 kg) • Reverse Lunge – R (10 lbs., 4.54 kg) • Reverse Lunge – L (10 lbs., 4.54 kg) • Calf Raises (turn out) (10 lbs., 4.54 kg) • Deadlifts (30 lbs, 13.61 kg) ** Water Break** Pilates Core Finisher 30 seconds on // 10 seconds off (5 minutes) One time each • Bear Position • Diamond Toe Taps + Static Curl Up • Side Oblique Crunch – L • Side Oblique Crunch – R • Diamond Roll-Ups • Fallen Triangle Hip Dips – R • Fallen Triangle Hip Dips – L • Boat Pose Cool-Down 35 seconds each (6 minutes) • Adductors – R • Adductors – L • Quads – R • Quads – L • Hamstring – R • Hamstring – L • Hip Flexor – R • Hip Flexor – L • Piriformis – R • Piriformis – L • Seated Forward Flexion Thank you for working out with me! I hope you are enjoying this wokout challenge. Happy Exercising!

Today is all about the abs and core! This workout is perfect for those who want to strengthen and tone their midsection quickly, are looking for an add-on to any workout, or something quick on those active rest days.   Each one of the exercises is 45 seconds on with 15 seconds off. We will be going through this one time. Exercise Overview and Importance: We’ll start with the plank with knee drive, an excellent exercise for targeting your abs, obliques, and hip flexors. Next, we have the standard plank (elbows), a classic exercise targeting your core. Then we’ll move onto the side plank with dip (left), followed by the iso side plank (left) which will target your obliques and help you develop a strong, stable core. We’ll then repeat the same exercises on the right side. Next, we have the seated twist which targets your obliques and helps improve rotational strength. We’ll then move on to the half get-up (right and left), which is an excellent exercise for targeting your abs and improving core stability. After that, we have the seated stability holds, a challenging exercise that will engage your entire core. We’ll then move on to the plank toe touches, targeting your abs and obliques while improving your hip mobility. Next, we have the alternating v-ups, an excellent exercise for targeting your lower abs. We’ll then move on to the leg lifts, which will help you strengthen your lower abs and improve your hip flexibility. After that, we have the heel taps, which will target your abs and obliques. We’ll finish the workout with the butterfly sit-up, a classic exercise targeting your entire core. Reminder! Remember to focus on proper form and engage your core throughout each exercise. With just 15 minutes, this abs and core workout is an excellent addition to any fitness routine. Let’s get started! Workout Structure 15 Minutes Bored easily format 15-Minute Core Workout 45 Seconds on / 15 Seconds off • Plank with Knee Drive • Standard Plank (Elbows) • Side Plank with Dip (Left) • Iso Side Plank (Left) • Side Plank with Dip (Right) • Iso Side Plank (Right) • Seated Twist • Half Get-Up (Right) • Half Get-Up (Left) • Seated Stability Holds • Plank Toe Touches • Alternating V-Ups • Leg Lifts • Heel Taps • Butterfly Sit-Up

This is a fun workout that’s going to sneak right up behind you and kick your butt. I was surprised at how badly my muscles were burning by the end of some of those intervals. Try it, and you’ll see what I mean. In this quick cardio workout we have six groups of two exercises; A Exercise & B Exercise. We’ll be doing both of the exercises in the group for 20 seconds apiece, with no rest at all in between, twice through. Exercise A is a slow, low impact “recovery” version of Exercise B, which requires a full blown HIIT level of exertion. It’s a nice way to mix up your workout and it goes by really quickly. You wont ever be still during this routine; I want you to be doing at least a boxer shuffle for the entire length of the video. Workout Structure 6 Groups of 2 Exercises; 1 Slow interval, one Fast interval 20 Seconds each, twice through, no rest at all No equipment No warm up or cool down, both are recommended Printable Workout High Knee March High Knees Slow Burpee Burpees Lateral Step Lunges Lateral Jumps Squats Squat Jumps Calf Raises Jumps Side Lunge Side Lunge Pops Remember to choose both a warm up and cool down video using our search tool for that category. We recommend using this cardio interval workout to get a good dose of cardiovascular work on days where you might otherwise be sedentary. It is so short! It takes almost no time at all from your day and you’ll feel so much better by the time you’re done. Actually, I hear from a lot of you that on days where you really don’t feel like working out, but you talk yourself into doing just one of our little 5-10 minute workouts, you end up doing more of our videos, because by the time you’re done with what was supposed to be just 8 minutes of working out, you feel more recharged and motivated than you have all day. Just remember when your motivation starts to waiver, that you always feel so good when you’re done. This routine also goes great with strength training workouts, as it burns off calories quickly but isn’t long enough to interfere with your time spent lifting. Even though filming this cardio workout video caught me off guard in my expectation of how challenging it might be, I enjoyed it. If you guys enjoyed it too, let me know and I will make you guys a new one, this time a longer one. I also think we are overdue for some new versions of our more unique, signature workouts like When I Say Jump HIIT or Red Light Green Light cardio (if you haven’t tried these before, you’re missing out). What do you guys think?

When I talked Daniel into filming this workout with me, I told him not to worry, “it’s only a quick one, and it really wont be all that bad”. Needless to say, he gave me a pretty hard time once we were off camera for downplaying how hard this quick little workout would be! This is an excuse busting workout. You don’t need any equipment at all, and it’s not even ten minutes long! All you need to do is grab some comfortable clothes, turn on some music, and decide that the next ten minutes or so are dedicated to working up a good sweat. Workout Structure – 8 Bodyweight Cardio Intervals – 45 Seconds On; 10 Seconds Active Rest – No Equipment – Warm Up & Cool Down not Included Printable Workout –    3:1 Switchfoot Repeaters –    Squats + Front Kicks –    3:1 High Knee Holds –    Alternating Lunges + Rows –    Switchfoot Mt Climbers –    Fly Jacks –    Burpee + Front Kicks –    Pop Squats There is no warm up or cool down in this particular workout video, which means that you will want to use our search function to find a quick warm up before you jump right in to this relatively demanding bodyweight cardio workout. You will also want to make sure that you do a quick cool down and stretch, instead of coming to an abrupt stop. Cooling down gradually and stretching the muscles you’ve just used is essential to staying healthy, active, and injury free. How often can I do this workout? If a cardio workout like this doesn’t leave you with sore muscles, you can do it 4-5 days out of the week. Bodyweight cardio like this – that involves heavily working large muscle groups, often in a near-plyometric style – might leave you sore the next day. If your muscles are letting you know that they’ve tried something new the day prior, you’re going to want to give yourself at least a 24 hour period of rest to allow those muscles to heal. Can you really lose weight with this workout? The exercises in this routine are very effective at burning off body fat and extra calories. With that said, this workout video is only ten minutes long, and, it’s only one training type. Typically it takes more than ten minutes a day to see results from a workout (though any number minutes of exercise are way better than no minutes of exercise!) and, it’s best to incorporate multiple training styles. If you need help designing an effective and well rounded workout program with cardio, HIIT, strength training, stretching and more, consider checking out our Fat Loss Programs. This was a remix of one of our old favorites; Quick Sweat Cardio to Burn Belly Fat Fast – Have you tried both? Which do you think was harder?

This 10-minute butt and thigh workout is awesome for burning off body fat and leaning out and toning the lower body. Without any equipment at all, you can use this quick leg workout to tone your thighs, and lift and shape your butt. For today’s workout I have a lovely 4 legged, drooling, ball chewing, assistant named Loki. This video doesn’t have all of the bells & whistles that our typical workout videos do, instead you’re basically working out with me informally, “at home”. Let me know if you like this more low-key style of filming and I’ll do what I can to film more like this for you. Workout Structure • 10 Minute butt & thigh workout with no equipment • 10 Different intervals; 45 seconds active, 15 seconds rest • Warm up & cool down not included (both are recommended) Benefits of this workout • Quick & easy to fit into a busy day • No equipment at all • Targets the glute muscles from multiple angles, as well as the inner and outer thighs, hamstrings, quads, and calves & core • Easy to make beginner friendly (take extra breaks, use a shallow range of motion, etc) or more difficult (hold onto weights while doing the exercises, use deep ranges of motion and focus on contracting your muscles and working “against” yourself the entire time Suggested Warm Up Cardio: • 6 Minute Cardio Warm Up Exercises • Quick Total Body Warm Up Cardio Cool Down & Stretch • Goodbye Stress Calming Stretching Workout – Full Body Yoga Infused Stretching Routine • Lower Body Active Stretching Routine – Low Impact Workout to Tone and Stretch Printable Butt and Thigh Workout Side Squat Steps Reverse Lunge + Lift (alternating) Countdown Squats; 3, 2, 1 & 1, 2, 3 Downward Dog + Knee & Lift (alternating) Ski Squat + Outside Thigh Lift Plie Squats Kneeling Leg Lifts + Pulses (do an entire interval on each side of the body) Kneeling Leg Lift Circles (switch directions halfway through each interval; do one full interval on each side of the body) How can I best use this lower body workout video? Ten minutes is not a lot of time to spend exercising, but it’s far better than nothing. With that said, this routine is best added onto the end of another, longer Fitness Health Track workout video. You can use it as a butt and thigh specific routine after a cardio or HIIT session, or add it onto the end of a lower body strength routine just to really burnout those muscles and burn a few extra calories. If you have a hectic schedule you can use our short routines like this one (we have many) to sneak bits of exercise into your day, 10-15 minutes at a time – in fact, exercising in several shorter sessions throughout the day is not a bad strategy and may result in a higher caloric expenditure due to the multiple metabolic boosts caused by intermittent activity. If you choose to do it this way, aim for all of your individual workouts to add up to at least 30 minutes over the course of the day for best results.

Kiss your boring gym workouts goodbye for this fast & effective bodyweight only HIIT workout that targets the butt and thighs. Despite the growth of the home workout movement, there are a lot of people who are still spending 1-3 hours plugging away on gym machines – especially cardio machines, namely treadmills and ellipticals. In theory, there’s nothing “wrong” with this kind of workout for most people & something is always better than nothing, but it’s definitely not the most efficient or even effective way to see changes in your body and health. I know it takes a leap of faith, but if you haven’t already, try pushing away from your traditional gym workouts and give bodyweight home workouts a whirl; I can guarantee you that if you start doing our (completely free) home workout videos on a regular basis with your full blown effort, you’re going to notice that your body is changing more drastically (weight loss, increased body tone, improved endurance, better moods, more strength & flexibility, and/or more lean muscle, etc, etc) – even with shorter workouts! If you need help in putting a program together, check out our affordable 8 Week Programs, and if you don’t want to spend a penny you can try our free 5 Day Challenge or use this video as a guide to put together your own plan. It’s usually accurate that if something sounds too good to be true it is, but this is different. For example, this workout video, even at 8 minutes, uses a larger variety of muscles and more ranges of motion than a steady state, machine-based cardio workout does. Additionally, because of the intervals & the tried and tested science behind HIIT, this workout is roughly “worth” or as effective as at least 20 minutes of your typical machine based cardio routine. It’s a great example of working smarter and not harder – though no one here is trying to pass something like HIIT off as easy or without effort. In my own real-life example, I used to spend no less than 90 minutes at the gym every day of the week (doing predominantly cardio). About 7 years ago, when I switched to the style of training that you see in all of our Fitness Fitnesshealthtrack workout videos (a very varied combination of HIIT, strength training, stretching, Pilates, yoga, bodyweight training, kettlebell, etc), I significantly reduced the amount of time I spend exercising and I lost another 15 lbs (at one point in high school, I was roughly 40 lbs heavier). Benefits of this workout High intensity interval training with a special emphasis on the muscles of the butt and thighs – all of these exercises are some of the best for toning the thighs and reshaping the glutes. The plyometric inspired movements are very effective at fighting back against gravity, couch potato-ism (is that a word?) and aging, creating a bum that is round, firm, and not dropping down your backside. The short intervals of intense bursts of effort are one of the most effective ways to quickly boost your endurance & they provide a lasting metabolic boost for up to 48 hours after your workout is finished. Printable Workout 20 On, 10 Off x 4 – Downward Dog Push Offs – Squat Jumps – Curtsy Jump Lunges – Squat Pulses There is no warm up or cool down in this workout video – make sure and add one of each before and after this routine. Suggested Warm Ups • Total Body Warm Up Cardio • Easy Cardio Warm Up Suggested Cool Downs • Feel Good Stretching Workout – Calming Evening or Morning Stretch Routine • Fluid Stretch – Toning & Flexibility Workout

A mid-range and short duration HIIT workout like this one is a great starting place for people who are just getting started with high intensity interval training. Gradually stepping up your intensity is important and this level 3/5 routine is a much friendlier starting place than some of our more difficult options (search our hundreds of free videos for level 5/5 if you’re looking for a crazy difficult challenge). At well under 20 minutes, this makes for an excellent addition onto a workout session that’s predominately focused on strength training, allowing you to use most of your energy and time on lifting, while still making sure to keep your cardiovascular fitness high. All of your major muscle groups are engaged with these exercises, with an extra emphasis on the butt and thighs, as well as the core (abs, obliques, and lower back). Switching back and forth between these two muscle groups allows one to rest and recoup while the other is working, meaning that you’re able to push yourself harder during each active interval. Make sure to do at least a quick warm up before you start, and a cool down and stretch before you’re finished. Here are a couple of good options for each: Warm Up options:  • Calorie Burning Total Body Cardio Warm Up • Quick Total Body Warm Up Cool Down options: • Goodbye Stress Calming Stretching Workout – Full Body Yoga Infused Stretching Routine • Fast 5 Minute Cool Down and Stretching Workout for Busy People Printable HIIT Workout 20 On, 10 Off x 3 each 1 Reverse Lunge Kickouts (kick feet out as if going down into a Burpee, come back up to do one reverse lunge, alternating) 2 4 Punches + Knee + Switch (2 high punches, 2 level punches, knee; jump to switch leading legs & punches) 3 Squat Pulses 4 Plank Get Ups 5 Pop Squats (wide squat, push off powerfully and bring feet together in center, before pushing back out to wide squat) 6 Leg Drop Toe Touch 7 Squat + Side Leg Lift 8 Plank Hip Dips 9 2 Ski Squat + 2 Wide Squat Pulses 10 Single Leg Jackknife