- Hi, I'm Simone De La Rue.
Creator of Body By Simone.
Here are five simple exercises
that are gonna give you a full body workout.
Let's start off first with cardio.
We're gonna do a jump squat.
This is working our largest muscle groups in our body.
So that's working our quads, our hamstrings, and our glutes.
And it's gonna fire up our heart rate so that we're really
gonna get in our cardio fix
for a nice jump squat, so you start down,
you jump up in the air, and lower down.
Again, jump up and lower down.
Jump up and lower down.
And squeeze.
Yes, you're gonna do three sets of 10 of those.
Heart rate will be up.
That is your cardio.
The next exercise, shoulder press.
We're working our deltoid and our pecs.
I'm using a resistance band, the CLX band.
You can use hand weights,
or you can use cans or bottles of water.
Come back down again into your squat, up to goal post.
Reaching up and down.
And up and down.
Upper body workout.
Deltoid, chest.
Pull in those abs, keep those shoulders down.
If you have hand weights, pushing them up.
And up.
Excellent.
We're also gonna do three sets between 10 and 12 reps.
Third exercise is the plank.
So we're gonna come back to our static plank.
Elbows over top of wrists, I should say.
Kick back, tuck that little booty under.
Everything's engaged, and hold.
I'm gonna lower my back knee down and lift it up.
My front knee down, and lift it up.
And both knees down, and up.
And down again.
Back knee.
Nothing's moving off my back.
You can have a tray of cookies or a tray of champagne
resting on there and they will not spill.
And what's really working into your lower abs.
And down.
Let's do one more time, perfectly still.
Lower abs, lower abs.
Both and both.
And up.
And rest.
Good.
Three sets of 10 to 12 reps of those.
You're especially gonna feel that in your lower abs.
Next exercise, booty, yes.
We want a nice shapely booty.
I'm gonna use the resistance band again.
If you don't have this you can use
and do these exercises without.
You can try putting an ankle weight on.
Or you can use this.
Foot in a loop.
So I'm gonna do a kickback
that's gonna work into my hamstring and glute.
So I'm coming into tabletop position.
Kick my leg up.
It's gonna go parallel against the resistance.
My foot is flexed, my leg is parallel.
Bring that knee into my navel and I kick straight back.
Into navel, straight back.
Good.
Without the resistance band, same exercise.
Try an ankle weight.
Straight back.
And straight back, good.
For that one, we're gonna do two sets
of 20 reps on each leg.
And now for our outer and inner thighs.
So our adductors and abductors.
Line up, elbow underneath shoulder, extend both legs.
Pull up that waist if you have any shoulder issues,
you can do this laying down.
If not, stay up.
We're gonna work, lift the top leg up.
Outer thigh.
This underneath leg is the working one.
This is the tricky one.
You come underneath it, click that heel,
place it down and lower down.
We do lift and squeeze and down and down.
Lift and squeeze.
You wanna keep those legs parallel.
You're gonna make sure that your hips are stacked
on top of each other and that your navel's
drawing towards your spine.
And you're just lifting the leg to hip height.
Parallel and pointed.
Close heels, down and up.
Abduction, adduction.
Whoo hoo hoo.
Good.
And those will also be two sets of 20 reps on each side.
So those five exercises should take you
about 15 to 20 minutes in length to do them.
And remember, we don't wanna speed through it.
We wanna use correct technique and correct form
because that's the way you see results.
Good luck.