Summer is well underway, and though you may have already hit the beach or pool a couple of times, it’s not too late to work on (or maintain) your summer fitness routine. That’s why we’ve teamed up with Ashley Haag, owner of Ellipse Fitness Third Ward and founder of fASHionably fit, to create a four-part, super-toning #WantableFit Workout Series to help you get fit and feel confident—just in time for summer.
Check out Part 1 of the series below. You can do it almost anywhere in just about 45 minutes. Ashley recommends repeating it 3 times a week on non-consecutive days. If you don’t have time to catch the video or are looking for further instruction on each move, you may find additional information below.
Be sure to tune into our Facebook page for the rest of our 4-part LIVE segments! We go live on Facebook 6/15, 6/22, 6/29, and 7/6 at 7:30 am CST.
What you’ll need:
- An exercise mat or carpeted area
- A stopwatch to time each exercise
- Whatever music gets you pumped up & ready to sweat
How it works:
The workout is made up of six “blocks” of four exercises each. Start with a warm up then move through each block of exercises. The first time you go through each block, complete each exercise for 40 seconds then rest for 20 seconds before moving onto the next exercise. Take a full minute rest in between each block. The second time you do each block, complete each exercise for 20 seconds then rest for 10 seconds. Finally, finish with a cool down.
In Round 1, perform each exercise for 40 seconds, then rest for 20 seconds before moving on to the next one. In Round 2, perform each exercise for 20 seconds, then rest for 10 seconds.
Start by warming up for 5-7 minutes, or until your muscles no longer feel stiff and your body temperature begins to rise. Some simple warm ups we recommend: gentle stretches, jogging in place (or around the room), jumping rope, or anything that gets your blood pumping and heart rate up.
Exercise Block #1: Upper Body & Core
1. Forearm Plank with Alternating Leg Lift
Start in a forearm plank position, keeping your body in a straight line from head to toe. Working one leg at a time, lift your leg behind you, lower it back down, and repeat on the other side. Focus less on how high your leg gets and more on keeping your body still and controlled during the exercise.
2. Left Leg Single Bicycles
Lie on the floor with hands gently clasped behind your head and legs in a tabletop position. Twist up and over the body, pulling your right leg in slightly and extending your left leg. Return to start position and repeat, being sure not to put pressure on the neck during each crunch.
3. Right Leg Single Bicycles
Repeat step 2, but switch sides so that your left leg pulls in slightly, while your right leg extends and straightens. (see Left Leg Single Bicycles above).
4. Forearm Plank with Alternating Arm Lift
Return to your forearm plank position. Leaving legs grounded and eyes looking down at the floor, lift each arm up and out in front of you. Return to start position and repeat on the other side, keeping your body still and movements controlled.
Exercise Block #2: Cardio Interval
1. Squat Jumps
Stand with feet hip-width apart, with your arms by your side. Move into a squat position, hinging back as if you’re sitting in a chair and keeping knees aligned with your toes. Reach arms down to touch the floor, then jump into the air with your arms above your head. Continue this sequence of movements in a fluid motion.
2. Cross Country Ski
Start in a slight forward lunge with one leg in front of the other, raising the arm opposite to the bent leg so that it’s by your ear. Jump and switch sides, bringing the other leg in front and swinging the opposite arm up above the head. Repeat in a continual motion.
3. High Knee Run
Stand with legs together and hands by your side. Lift one knee in front of you at hip height, then jump and switch so the opposite leg is raised. Pick up the speed, switching legs and keeping knees as high as possible while letting your arms swing naturally.
4. Alternating Front Kicks
Start with legs together and arms raised directly overhead. Pull arms down to waist height, while kicking one leg directly in front of you at hip height. Return to your start position and repeat on the opposite side.
Exercise Block #3: Lower Body
1. Alternating Forward Lunges
With legs together and arms clasped in front of your face, step forward with one leg until both legs are bent at 90-degree angles (or as close as you can get without letting your front knee pass your toes). Step back to your starting position, repeat on the opposite side, and continue alternating legs.
2. Left Side Lunges
Start in the same position as step 1, then step out with your left leg (toes facing forward) so that it bends to a 90-degree angle as your right leg remains straight. Return to the start position and repeat.
3. Right Side Lunges
Repeat step 2, but on the opposite leg so that your right leg bends and your left stays straight.
4. Alternating Backward Lunges
Beginning in the same stance as step 1, step back with one leg until both legs are bent at 90-degree angles. Return to the starting position, switch sides, and continue alternating legs.
Exercise Block #4: Upper Body & Core
1. Leg Lowers
Lie flat on your back on the floor with arms resting by your side. Keeping legs glued together, raise them up toward the ceiling until they’re directly above your hips (creating a 90-degree angle with your body). Slowly lower legs back to the floor, being sure to keep your back flat on the ground, then repeat.
2. Upper Body Mountain Climbers
Start in a raised plank position, with palms (rather than forearms) on the floor. Bend one elbow at a time to lower into a forearm plank position. Straighten one arm at a time to return to your raised plank position, then repeat in a down-down-up-up sequence.
3. In & Outs
Start on the floor in a raised crunch position, with your arms straight and reaching past your knees toward your toes. Extend legs, hinge your upper body backwards, and open arms to the side in a T position. Return to your starting position and repeat.
4. Frankenstein Sit-Ups
Lie face-up on the floor, with feet flexed, legs hip-width apart, and arms reaching toward the ceiling. Slowly roll up one vertebrae at a time until you’re in a sitting position, then roll slowly back to your starting position and repeat.
Exercise Block #5: Cardio Interval
1. Jumping Jacks
Stand with legs together and arms resting at your sides. Jump legs out (about 3 or 4 feet apart) and, at the same time, swing arms out and up by your ears. Return to the start position and repeat.
2. Skater Slides
Start facing forward with your feet together and legs slightly bent. Jump to the left, bringing your right leg behind and across your left leg so that it lightly touches the floor. Reverse directions and repeat, swinging arms naturally as you go.
3. Butt Kick Runs
With elbows bent and arms raised to waist height, begin to jog in place, kicking legs back so that your feet touch (or reach toward) your butt.
Exercise Block #6: Lower Body
Stand with feet hip-width apart and arms clasped in front of your waist. Bend legs and hinge back as if sitting in a chair, bringing your chest closer to the floor and keeping knees in line with your toes. Return to the start position and repeat.
2. Wide-Stance Squats
Start with legs straight and farther-than-hip-width apart (about 3 or 4 feet, depending on how tall you are). Turn feet out so that toes point diagonally away from you. Repeat the bend-and-sit motion from step 1, then straighten legs and return to the start position.
4. Left Squat Kicks
Repeat the squat motion from step 1. As you straighten your legs to return to the start position, kick your left leg in front of you at hip height. Bring your leg down and return to the squat position, then repeat the sequence in a fluid, continual motion.
4. Right Squat Kicks
Repeat step 3, but on the opposite leg so that your right leg kicks out.
Now that you’ve gotten a major cardio, toning, and strength training workout in, lower your heart rate and help your muscles recover by stretching out your deltoids, biceps, triceps, quadriceps, glutes, hamstrings, and any other muscle that may feel tense.
Don’t forget to check back or tune in next Wednesday, June 22nd for Part 2 of our #WantableFit Summer Workout Series. For this workout, be sure to grab some free weights. Don’t have free weights? Soup cans will do just fine.
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