Workout-Hi, I'm white 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.

    Workout
    Most Beautiful Woman

    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.

    Workout

    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.

    workout
    workout

    Workout-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 squeezing 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.

    Workout-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.

    HIIT Workout

    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.

    Dumble Workout
    Dumble

    Workout-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 and then jump back out into the 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.

    abs workout

    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.

    BodyBuilder
    Heavy Workout

    Workout-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 a 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 to 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.

    Conclusion

    Pushup
    One hand Pushup

    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 in the end. Come back for our next episode in the fitness formula series And until next time Stay Tuned and Stay Glamrs.

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