Body Weight Blast Challenge | Day 6 | Abs Exercise Guide

body weight blast

Body Weight Blast Challenge | Abs Exercise Guide

 

 

body weight blast

Crunches

1. Lie on your back with with your knees bent. You can either keep your feet on the floor, or lift them in the air like I am. Place your hands behind your head, but don’t put all the weight in your hands.

2. Remember to look up and not down at your abs working.

3. Lift your shoulders blades off the floor as you use your abs to curl up.

4. Once you reach the top of the motion, lower yourself down and repeat for 20-40 seconds.

 

body weight blast

Wide Toe Touches

1. Stay on your back, but extend your arms out to your sides.

2. Raise your legs up directly over your hips.

3. Reach both of your arms up and crunch up towards your toes.

4. Pause for a second at the top and then lower your beautiful body back down.

5. Repeat for 20-40 seconds!

 

 

 

body weight blast

Russian Twists

1. We’re still on the floor, but this time you’re going to sit up with your knees bent. You can place your feet flat on the mat or lift them in the air to make it more difficult. Clasp your hands in front of you and this is the starting position.

2. Twist your torso as much as you can to the right side and then move to the starting position. Then do the twist on the opposite side.

3. Focus on getting a big range of motion and don’t worry about how fast you can do it. Repeat the movement for 20-40 seconds.

 

 

 

body weight blast

Hollow Hold w/ Scissor Kicks

1. Lie on your mat again… (: But this time, form your body like a dish with your shoulders and leg slightly off the floor.

2. Don’t forget to keep inhaling and exhaling as you crisscross your legs.

3. Keep doing your thing for 20-40 seconds.

 

 

 

body weight blast

Plank w/ Side Dips

1. Start in an elbow plank with your shoulders over your elbows.

2. Lower your hips toward the floor so that you are hoovering on your right side.

3. Shift your weight to center plank and then your left side keeping your shoulders stable.

4. Keep rocking from side to side, keeping your back straight and neutral.

5. And we are here for 20-40 seconds, of course.

 

 

body weight blast

Starfish Crunches

1. Start by positioning your body into an “x” shape on the floor.

2. Simultaneously bring your left arm and right leg up in a diagonal until your hand meets your shin.

3. After you lower yourself down into the starting position, switch to bringing your right arm and left leg together.

4. Keep switching it up for 20-40 seconds!

 

How many days a week do you train abs?

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Heather

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Body Weight Blast Challenge | Day 5 | Legs Exercise Guide

legs exercise

Body Weight Blast Challenge | Legs Exercise Guide

 

Hello! We have made it to day 5, so here we go. If you haven’t yet, go check out day 1-4. Today’s workout is all about strengthening and toning those legs. Again, we are only doing body weight exercises for this circuit. 20-40 seconds of each exercise and if you can repeat this workout 1-2 more times, you go girl! Now, let’s get started.

 

 

legs exercise

Sumo Squats

1. Stand up straight with your toes pointed out slightly and your feet wider than shoulder-width apart.

2. Drive your hips backward like you are trying to sit in a chair. Keep your chest up, and try to keep your knees from going over your toes.

3. Once you reach the top, squeeze your booty and then slowly lower yourself down.

4. Repeat for 20-40 seconds!

 

 

 

 

legs exercise

Jump Squats

1. Get into that same squat position. Keep your elbows bent and your arms in front of you.

2. Press your feet into the ground, then explode up towards the sky. Use your arms to help push you higher off the ground.

3. Land as soft as you can on your toes and keep repeating the motion for 20-40 seconds.

 

 

legs exercise

Reverse Lunge to Curtsy Lunge

1. Find your length again, and stand nice and tall.

2. Step your right leg behind you and lunge.

3. You have options. You can take a step back to center, and then perform a curtsy lunge by crossing your right leg behind your left leg. Or you can go from the reverse lunge position and cross your right leg from there.

4. Repeat one leg for 20-40 seconds and then switch to your left leg.

 

 

 

 

legs exercise

High Knees

1. Okay, so stand with your feet shoulder-width apart… again. (Surprise, surprise) You can keep your hands hovering face down near the level of your belly button.

2. Drive one knee up at a time to meet your hands and keep alternating. Make sure to stay on the balls of your feet. And, you know we’re here for 20-40 seconds. Push yourself!

 

 

 

 

legs exercise

Glute Bridges

1. Now, we’re taking it down to the floor. Lie with your back on the mat. Bend your knees, but keep your feet flat on the ground.

2. You can place your hands down at your sides with your palms facing the mat.

3. Lift your hips high off the ground and squeeze your booty at the top of the movement.

4. Pause for a second and then lower yourself down to the starting position.

5. Repeat for 20-40 seconds! Don’t worry, we’re almost done.

 

 

 

 

legs exercise

Donkey Kicks

1. Get in a table top position with your wrists underneath your shoulders and knees under your hips.

2. Flex your right foot and lift your knee up to be in line with your hip. Focus on keeping your right knee bent at a 90 degree angle.

3. Once your reach the top, lower the knee without touching your mat and repeat for 20-40 seconds.

4. Switch legs once the time is up!

 

 

 

 

legs exercise

Fire Hydrants

1. Stay in that all fours position and keep that neck straight.

2. Raise your right leg out to the side, while keeping your knee bent, until your thigh is in line with your hip.

3. Lower your leg back down slowly to the starting position and keep going for 20-40 seconds.

4. Now, repeat on the left leg and you’re done!

 

 

 

 

What’s your favorite body weight legs exercise?

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 6! Don’t forget to share and subscribe.

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Heather

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Body Weight Blast Challenge | Day 4 | Arms Exercise Guide

arms exercise

Body Weight Blast Challenge | Arms Exercise Guide

It’s now Day 4 and we are about to tire out those arms. We have done a full body workout, an abs circuit, and a cardio sesh already this week, so check those out so you don’t miss them. Again, you can do all of the workouts in this series at home and just using your body weight. Everything stays the same. 20-40 seconds of each exercise. If you want to repeat this circuit 1-2 more times, just make sure you rest 60 seconds in between rounds. Let’s get to work!

 

 

arms exercise

Arm Circles

1. Stand up straight with your arms extended out by your sides.

2. Squeezing your stomach in, make small or big circles.

3. Try to create resistance against yourself. (No noodle arms!) Keep those arms spinning for 20-40 seconds. Then reverse the direction of your circles for another 20-40 seconds. Don’t hate me, be grateful.

 

arms exercise

Inchworms

1. Stand with your feet shoulder width apart.

2. Now hinge at your hips and walk your hands out in front of you.

3. Continue to walk your hands out until you are in a plank pose.

4. Pause for a moment and walk your hands back to the starting position.

5. And you guessed it… repeat for 20-40 seconds.

 

arms exercise

Push Ups

1. Get into a plank position with your hands a little wider than shoulder width apart.

2. Keep your elbows as close to your body as you lower yourself down until your arms are at a 90 degree angle.

3. Once your chest touches the ground, pause for a second and then push yourself right back up into the starting position.

 

arms exercise

Tricep Dips

1. Find yourself a sturdy bench or chair. Place your hands on the edge with your body facing away from the bench.

2. Extend your legs out straight. (To make it easier, bend your knees)

3. Bend your elbows to lower your body until your elbows are about a 90 degree angle.

4. Press your palms into the bench and push yourself back up.

 

arms exercise

Push To Plank

1. Get into that plank pose again, keeping your body in a straight line.

2. Reach your right arm across your chest and touch your left elbow with your hand. Place your hand back on the floor.

3. Immediately reach your left arm to your right elbow. (You know where we’re going with this)!

4. Alternate your arms and keep shoulder tapping for 20-40 seconds!

 

arms exercise

Cross Punches

1. Stand up tall with your knees slightly bent. Ball your hands into fists and hold them in front of your chest.

2. Punch your right hand across your left side as you pivot with your right foot toward the left.

3. Pull your arm back to the starting position and do the same motion with your left arm.

arms exercise

Uppercuts

1. Stand in a wide stance with your feet wider than shoulder-width apart. And keep those knees slightly bent.

2. Ball your hands into fists and hold your arms at your sides.

3. Starting with your right fist, punch up towards the sky until you’re hands are level with your chin.

4. Now keep alternating your fists for 20-40 seconds.

 

 

arms exercise

Burpees

1. We’re doing these burpees again. Stand up straight with your feet shoulder-width apart.

2. Bent at the knees and get into a squat.

3. Set your hands on the floor in front of you.

4. Jump both feet back until you are in a plank position.And quickly jump back to your feet to the right outside of your hands.

6. Then jump straight up towards the ceiling and extend your arms into the air.

7. Repeat the motion as soon as you hit the floor.

 

 

 

What are your favorite arm exercise?  

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Heather

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Body Weight Blast Challenge | Day 3 | Cardio Exercise Guide

cardio exercise

Body Weight Blast Challenge | Cardio Exercise Guide

 

Welcome to day 3 of the Body Weight Blast Challenge. Yes, we’re getting stronger, but we also need to work on our cardio. We are doing 20-40 seconds of each exercise. Feel free to repeat this circuit 1-2 times. Let’s get to it!

 

cardio exercise

In & Out Squats

1. Start with your feet together & arms down by your sides.

2. Jump your feet out in a wide squat & jump them back together.

3. Staying in a squat position, repeat the movement jumping your feet in and out for 20-40 seconds.

 

cardio exercise

High Knees

1. Stand with your back straight and feet shoulder width apart.

2. Push one knee up as fast as you can up until your thigh is parallel with the floor. Use your arms to meet your legs as a guide and for balance.

3. Staying on the balls of your feet, alternate knee for 20-40 seconds.

 

cardio exercise

Burpees

1. Stand nice and tall with your feet shoulder-width apart.

2. Bend your knees so that you are in a squat.

3. Set your hands on the floor in front of you.

4. Jump both feet back until you are in a plank position.

5. Quickly jump back to your feet right outside of your hands.

6. Then jump straight up towards the ceiling and extend your arms into the air.

7. Repeat the motion as soon as you land on the floor.

 

cardio exercise

Fly Jacks

1. Start nice and tall with your arms down by your sides.

2. Raise your arms out in front of your chest until the palms of your hands touch. At the same time, jump your legs out wide like a jumping jack.

3. Quickly jump your feet back to the starting position and widen your arms out straight to your sides.

4. Repeat this movement for 20-40 seconds.

 

cardio exercise

Alternating Jumping Lunges

1. Stand in a split stance with your torso straight and tall. Keep your knees bent at 90 degrees.

2. Lower your back knee down into a lunge.

3. Jump towards the ceiling and quickly switch your legs while you’re in the air.

4. You should land with the opposite leg behind you now.

5. Alternate the position of your legs every time you jump.

 

cardio exercise

Plank w/ In & Out Jacks + Knee

1. Get up in that plank position while you’re sucking in hat belly button towards the spine.

2. Jump your legs out wide and then back together.

3. Bring in your right knee towards your chest and back into the starting position.

4. Switch up which knee you bring in every time you jump in and out your feet.

 

 

 

 

How do you get your cardio in?  

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Heather

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Body Weight Blast Challenge | Day 2 | Abs Exercise Guide

abs exercise

Body Weight Challenge | Abs Exercise Guide

Hey there! Thanks for joining me for Day 2 of my Body Weight Blast Challenge! In today’s workout we are focusing on those abs. A strong core is so important for our balance and movement. Toning those abs doesn’t have to be hard. Eat clean, drink water, and train them at least once a week. You will see the most results by doing 6-7 ab exercise with little to no rest in between.

For this circuit, we are doing 20-40 seconds of each exercise (whatever is doable for you). Feel free to repeat the workout one or two more times and feel the burn! Please enjoy the 7-day challenge and share this with your friends & family that need a little more motivation.

 

 

abs exercise

Bicycle Crunches

1. Lie on a mat with your back pressed into the floor. And place your hands behind your head (without placing all the weight in your hands)

2. Gently lift your shoulder blades off the floor and extend your left leg out. Bend your right knee to a 45 degree angle and twist your torso toward the right until your elbow is almost touching your knee.

3. Now do the same thing on the other side and alternate back and forth.

 

 

abs exercise

Side V Ups

1. Lie on your side with one arm behind your head and one arm extended out on the floor for support.

2. Using your core muscles, lift your legs off the floor and bring them close toward your torso.

3. Return to the starting position and repeat for 20-40 seconds.

 

abs exercise

Reach Throughs

1. Lie flat on your mat with your legs bent to a 90 degree angle, but not close together.

2. Use your core muscles to lift your shoulders off the floor and reach through your legs towards your feet.

3. Keeping your shoulders off the floor, continue to reach through with your arms.

 

abs exercise

Plank w/ Shoulder Taps

1. Get up into a table top position with your shoulders directly above your wrists and your spine nice and straight.

2. Sucking in your belly button toward your spine, touch your right shoulder with your left hand.

3. Now touch your left shoulder with your right hand. And keep alternating without swaying your body.

 

abs exercise

Mountain Climbers

1. Again, we’re back in that full plank position. But position one of your legs under your hips.

2. Now alternate each leg for 20-40 seconds!

abs exercise

Leg Lifts

1. Lie flat on the floor and place your arms down by your sides or underneath your booty for support.

2. Breathe out as you lift your extended legs off the mat.

3. Inhale as you lower your legs back down and repeat the motion for 20-40 seconds.

 

abs exercise

Single Leg Jack Knife

1. Surprise! We are starting on the mat. Extend your arms above your head with your palms facing up.

2. Raise your right leg up towards the ceiling while you reach through your leg with your arms.

3. Alternate between legs each time you crunch up and repeat for 20-40 seconds.

 

 

 

What are your favorite ways to train abs?  

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Heather

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Body Weight Blast Challenge | Day 1 | Full Body Exercise Guide

full body exercise

Body Weight Challenge | Full Body Exercise Guide

What’s going on guys? I hope you are ready to start the New Year fresh! Maybe you set your New Years resolution to become more active. But realistically, you work 2 jobs or have children that take up 24 hours of the day. I wanted to share my 7 day body weight challenge to get you moving. We are not going to be doing 45 minute advanced workouts. We are taking it back to the basics. This full body exercise guide will help walk you through the circuit.

On day 1, we are doing 7 different exercises for 20-40 seconds each. If you need to rest a few seconds in between, do that. Or maybe you can do more than 40 seconds, do it. Make this workout your own. I hope this at least inspires you to get up and moving.

Maybe you know someone who needs that little extra motivation to make that change. Share this with your friends and family and feel stronger and more energetic together!

 

full body exercise

 

Squats

1. Stand with your feet slightly wider than shoulder-width apart. And find a spot on the wall to stare at to help you keep facing forward throughout the exercise.

2. Clasp your hands together in front of you to help your balance or extend your arms out in front of you.

3. Push your booty toward the floor as if you were trying to sit in a chair.

4. Pressing your body weight into your heels, lower yourself until the back of your thighs are parallel to the floor.

5. Continue to squeeze your muscles and push through your heels until you are back to the starting position.

 

full body exercise

Lunge W/ A Twist

1. Stand nice and straight with your arms down by your sides.

2. Take a step back with one foot and lower into a reverse lunge.

3. As you lower, twist your torso toward one side and bring yourself back to center.

4. After you have done 20-40 seconds on one side, switch sides!

 

full body exercise

Step Ups

1. Start with your torso facing a bench. Next, lift your right foot up onto the platform.

2. Push through your right heel and pull your left leg up until it’s parallel to the bench. (You can also just put your left foot up on the bench and then step your feet down)

3. Place your left foot down on the floor first and then step down with your right foot.

4. Repeat this movement for 20-40 seconds and then switch to the left foot.

 

full body exercise

Lateral Jumps

1. Stand with your feet about shoulder-width apart.

2. Lower yourself down into a slight squat and jump as far as you can to the right. (Using your arms to help propel you laterally)

3. Use your momentum to push yourself toward the other side.

4. Repeat this movement back and forth for 20-40 seconds.

 

full body exercise

Plank In & Out Jacks

1. Start in a plank position with your shoulders directly over your wrists. Make sure your body is in a straight line from your head to your heels.

2. While keeping your arms stationary, jump your legs out wide. As soon as your toes touch the floor, jump them back to the starting position. Don’ let those hips move around too much and be careful to not lift your booty up too high.

3. Repeat the movement for 20-40 seconds and try to get faster every time!

 

full body exercise

Burpees

1. Stand with your arms down by your sides and feet about shoulder width apart.

2. Push your hips back until you are in a squat position.

3. Place your hands on the floor with your shoulders above your wrists.

4. Keep your weight shifted towards your arms as you jump both feet back until you are in a plank.

5. Then jump your feet back up to right outside of your hands.

6. Jump straight up into the air and extended your arms above your head.

7. Repeat the exercise as soon as you land on the floor.

 

full body exercise

Tricep Dips

1. Find a chair or bench and place your hands shoulder-width apart on top of it.

2. Lower your body by gently bending your elbows to a 90 degree angle. Keep your back as close to the bench as possible.

3. After you reach the bottom, press into the bench with the palms of your hands & lift yourself up into the starting position.

 

 

 

What is your favorite body weight exercise?  

Join in on the Body Weight Blast Challenge so you don’t miss out on Day 2! Don’t forget to share and subscribe.

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Heather

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