Building a summer body during the winter


My Half Hour Workout

 

*I do a small amount of reps. This is because I make exercises as slow, controlled, and strong as possible, keeping my body as tight as I can and focusing on technique and strength instead of amount of reps. This method is recommended by many fitness experts. Some prefer the alternative, but I believe slow, controlled movements make the workout harder as well as produce better results. If you do fast workouts, multiple the reps by 3.

 

 

My Ab Workout

3 sets

Crunches

10 reps*

https://www.youtube.com/watch?v=Xyd_fa5zoEU

 

Raised leg crunches (bent legs)

10 reps

https://www.youtube.com/watch?v=ev2HwPWwd-I

 

Vertical Leg crunches (straight legs)

10 reps

https://www.youtube.com/watch?v=ca1iljg1vss

 

Russian Twists (raised legs)

20 reps

https://www.youtube.com/watch?v=4DYuSXvpu0g

 

Bicycle Crunch

10 reps

https://www.youtube.com/watch?v=9FGilxCbdz8

 

V-Up Crunch

10 reps

https://www.youtube.com/watch?v=I7lEFr9LNaA

 

Plank Hip Twist

40 reps

https://www.youtube.com/watch?v=aGp9uxDHnXk

 

 

My Leg Workout

 

Glute Kickbacks (Straight Legs)

10 reps ea side

https://www.youtube.com/watch?v=uejZ4rm3Fcs

 

Leg Pulses (15:26)

10 reps 10 reps ea side

https://www.youtube.com/watch?v=IZs2EEnv2d4

 

Fire Hydrant

10 reps ea side

https://www.youtube.com/watch?v=La3xYT8MGks

 

Donkey Kicks (Bent Legs)

10 reps ea side

https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

 

Squats

30 reps (15 reg, 15 sumo)

https://www.youtube.com/watch?v=UXJrBgI2RxA

 

Lying Hip Raises

40 reps

https://www.youtube.com/watch?v=fDP6O_aJpDg

 

Plie Squat With Calf Raises

30 reps

https://www.youtube.com/watch?v=6SS6K3lAwZ8

 

Walking Lunge w/ Bicep Curls

10 reps ea side

https://www.youtube.com/watch?v=BQZtD9ajyCs

 

 

My Arm Workout

 

Modified Push Up (for arms)

10 reps

https://www.youtube.com/watch?v=SsTi7ueuDTU

 

Tricep Dips (Straight Legs)

10 reps

https://www.youtube.com/watch?v=GZca6Npp2gE

 

Tricep Kickbacks

10 ea side

https://www.youtube.com/watch?v=6SS6K3lAwZ8

 

Dumbbell Bicep Curl

15 ea side

https://www.youtube.com/watch?v=ykJmrZ5v0Oo

 

Shrugs

12 reps

https://www.youtube.com/watch?v=g6qbq4Lf1FI

 

Elevated Feet Push Ups

10 reps

https://www.youtube.com/watch?v=mHd0GGdcfuI

 

Dumbbell Shoulder Press

10 reps

https://www.youtube.com/watch?v=B-aVuyhvLHU

 

 

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