Out-door or home gym workout

I love to take advantage of beautiful sunny days here at the beach. So when the weather permits and is warm out, I stay out of the gym and take my training outside. Here is a simple, easy total body workout you can do at home or outside. Give it a try!

Total Body Workout

15 Minute warm-ups- Jumping Jacks or Jump rope if you have one. Jog in place and then do a light stretch. Remember to get yourself up to a little sweat level in the warm-up.

(I love jumping jacks; it’s my favorite quick heart pumping move. You can do it anywhere and can modify it if needed.)

Chest/Shoulders/Triceps/Core

You always want to work out by starting with larger muscles first then down to the smaller ones.

Pushups

That’s right. These bad boys will have you working the core and increasing your strength like you wouldn’t believe. And I love them because they are versatile. I can make it harder or easier.

Bent Over Row/Back Fly’s

Super setting these two make you’re training faster and increase your heart rate with no resting in-between. If you are outside pick up 2 rocks that feel the same in weight and get started. If you are at home and don’t have a pair of dumbbells go for anything in the house that is of equal weight to each other and get moving!

Biceps/Triceps

Concentration Curls are super effective and one of the best exercises to do for the bicep. They develop the peak of the bicep and make it look bigger. Triceps Dips can be done anywhere from on the ground to off a bench! Bring one leg to a raise while dipping to make it more challenging.

Squat with a side lateral raise

I said before how much I love compound exercises. You get to work several muscles at once and get it done faster. Here is a perfect example of a compound move. You want to squat down arms hanging down in center of your body and then push up through your heels and squeeze your glutes, as you do that bring your arms up and out to the sides about shoulder height or an inch above. This is movement is great not only for your legs but your shoulders to; this will shape your shoulders.

Abs/Oblique

Get on the ground for a cross over knee crunch. This exercise hits fast! It works the side abdominal called also known as the oblique’s. Pair this up with Side Plank Raises and you are on your way to hot sexy abs!

Fierce Tip: Superset crunches with knees bent and feet up and into a regular crunch. Remember to breathe out as you crunch!!