Hi I'm Saachi and welcome back to the fitness formula
where we'll be starting our journey
towards getting those
perfect abs, a toned butt and sculpted
legs together.
This is part of our ongoing two
week beginners challenge
at the end of which I promise you you're going
to feel a whole lot better healthier and of course fitter.
If you haven't already please
make sure you check out our introductory
episode to this series
to get an idea of what you're actually
signing up for.
We're going to keep it simple
all you need to do is follow me as I
take you through today's
20 minute full body dynamic workout
that's going to focus on strength, power
mobility and cardio.
Let's get fit together using the hashtag #GetFitGetGlamrs
on Instagram so we can repost all of your progress
pictures and workout stories as well please
Remember to warm up and cool down
before and after the exercise.
Stand with your feet together core engaged
jump your feet wider than hip width
apart and bring your hands
up to clap them over your head.
Walk your hands forward until
you're in a high plank position
with your palms flat on the floor hands
shoulder width apart
tap your right hand to your left
shoulder while engaging your core
and glutes to keep your hips as still as possible.
Walk your hands back towards your feet
and stand up to return to the starting position
Stand with your feet about shoulder
width apart toes slightly turned out
bend your knees and push your hips back
as you lower into a squat
Keep your core engaged chest lifted and back flat
push through your heels to stand back up
to the starting position
squeeze your butt at the top
Sit back on your knees and then explode
from that position towards your chest
bending your elbows to do a push-up
push your back to the ground maintaining a
strong core and flat back and continue for 45 seconds.
Stand with your feet hip width apart
bend your knees jump your feet back in
just outside your hands and stand up tall.
For an easier variation skip the jump
and walk in and out for each rep.
Bend both your knees to lower into a reverse lunge
and your right knee should tap the floor
keep your chest lifted back
flat and your glutes and core engaged.
You can alternate between your left and
right leg or do one leg for 45 seconds each.
Bring your knees in as close to the
opposite elbow as possible
and keep your core tightened as you work
your way through this exercise.
If you need a break make sure you stay
in a downward dog position and take
deep breaths to recharge.
Just like the warm up stand with your
feet shoulder width apart bend your
knees and push your hips back as you
lower into a squat
This time hold your position for three
whole seconds before you push
back up through your heels to move to
your starting position
squeeze your butt at the top to work those glutes.
Lower into a forearm plank starting off
with your left arm then followed by your right
Perform one frogger by jumping your feet
outside your hands and keeping your
weight in the center.
Then jump your feet back out to a high plank
and repeat the same position again.
Stand with your feet shoulder width
apart toes slightly turned out
bend your knees and push your hip back
as you lower into a squat
tap the floor with your right hand
keeping your chest lifted without
letting your shoulders round forward.
As you stand jump your feet together as
you stand jump your feet together and then jump
back out into starting position.
Engage your core and lift your knees off
the floor about one to three inches
tap your right hand to your left
shoulder and then your left to your
right shoulder.
While using your core strength to keep
your hips as still as you can.
Not only is this workout going to tone
your arms but also work on your core to
give you a flatter stomach.
Bend your knees and reach forward to
place your hands on the floor
explode back up jumping vertically with
your arms extended overhead
lightly lighten up the balls of your
feet with your knees slightly bent
and immediately repeat.
Kneel on your mat with your knees hip
width apart and your feet together
behind you.
Take a deep breath in and as you exhale
lay your torso over your thighs.
Try to lengthen your neck and spine by
drawing your ribs away from your tailbone
and the crown of your head away from your shoulders.
From child's pose keep your hands on the floor
sit up on your knees and then lift your
butt and press back
into the downward facing dog.
Spread your fingers wide,
work on strengthening your legs and
lowering your heels towards the ground
as much as you can.
Relax your head between your
arms and direct your gaze
through your legs or up towards your belly button
Stand with your feet together and use
your left hand to pull your left foot
towards your butt.
If you need put one hand on a wall for balance
squeeze your glutes to increase the
stretch in front of your legs.
Stand with your feet together and arms
by your side.
Circle your shoulders in the clockwise
direction for 10 counts.
Change up and circle them in the
anti-clockwise direction for another 10 counts.
Finish the cooldown with the figure 4
stretch on both legs and hold it in
place for 10 seconds each.
I know how difficult this kind of
workout can be for us beginners
so if you've made it through the day
I'm proud of you and it's
all going to be worth it at the end.
Come back for our next
episode in the fitness formula series
And until next time Stay Tuned and Stay Glamrs.