1/ We are ready to help you transform your body and make you sweat
Wondering what it's like to train with the best of the best?
A former Olympian and world-class athlete, she's one of the workout duo. Together, they've come up with a workout that proves bodyweight workouts are not only effective, but can transform your body in just a matter of weeks. This cardio class is designed to work your upper body, lower body, and core in just 30 short minutes—no equipment required!
2/ Discover the training below
There are 5 sets, with a 30 second rest between each set.
Each exercise should be performed for 30 seconds, followed by 30 seconds of jumping jacks.
Exercises Series 1:
- Ground contact squats
- Wide and narrow pumps
- Floor tapping, frog jumping
- Full leg curl
Rest
Exercises Series 2:
- Front and rear slits
- Tricep dips and hip raises
- Kneeling jumps upwards
- Bicycle Leg Curls
Rest
Exercises Series 3:
- Bridge scissors
- Swimming board
- Diagonal Squat Thrusts
- Beetle Crunch with Toe Touch
Rest
Exercises Series 4:
- Side slit to the knee
- Reverse push-ups
- Skaters with one leg squat
- Vertical leg raise
Rest
Exercises Series 5:
- Plank movement and punch
- Paratroopers
- Tick-tock squat thrusts
- Tilt to one knee
Rest
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3/ This 10-minute HIIT workout kick-starts your metabolism in record time
You'll burn calories long after you shower.
Get ready to burn major calories and boost your metabolism:
This high-intensity interval training (HIIT) workout uses a set of medium-sized dumbbells and takes you through a non-stop combination of total-body exercises so you can get the most out of every second of this 10-minute workout.
We're going to be working every muscle from head to toe, so have a towel handy because you're going to be sweaty after this workout!
To get the most out of your workout, check out the Spotify playlist below that I created exclusively for FITNESS.
Studies have shown that music improves exercise performance and helps you push yourself during a workout.
It’s literally one of the simplest things you can do to help you burn more calories and get the most out of your workouts. So, turn up the volume, press play, and get comfortable.
Don't hesitate to read our article on fitness boot camps and especially the New boot-camp workout for glutes in order to take care of your legs and glutes in the best possible way.
If you want to sweat even more, repeat this workout once or twice for a 20-30 minute session, or check out our YouTube channel for workout music ranging from 10 minutes to 60 minutes. And if you want even more music to fuel your workouts: Follow Our Fitness Playlists on Spotify or subscribe to our Workout Music Podcast on iTunes.
Here's your fitness workout breakdown:
- Drop Squat + Overhead Press
- Left Side Chop-Ups (Front Lunge with Woodchop + Muscle Jack)
- Discus throw from the left side
- Right Side Chop-Ups
- Discus throw from the right side
- Sumo Squat + Hammer Curl + Headbanger
- `Left knee bend to standing position
- Standing Right Side Knee Press
- Rockstar Burpees with Weights
- V-Ups
Don't forget to subscribe to the LE BOX DU FTNESS YouTube channel for free weekly workouts. Find our page on Facebook, Instagram, Snapchat and our Fitness Blog on our website.
And if you need some awesome music to power your workouts, check out our workout music podcast available on iTunes.
4/ This quick workout targets all the muscles that usually elude you
Don't leave any muscle out of the spotlight.
Flights:
Targets: Shoulders
Equipment needed: Light weights in the hands (1 to 1.5kg)
- Stand with your feet hip-width apart, knees slightly bent and tailbone tucked.
- Bring your arms into a “T” position, palms facing down.
- Quickly swing your arms up and down in a very small range of motion.
Do 8 beats to complete 1 set. Do 8 sets.
Reaching for the stars:
Targets: Shoulders, chest, back, arms and abs
Equipment needed: Light hand weights (1 to 1.5kg)
- Stand with your feet shoulder-width apart, knees slightly bent, abs tight.
- With the weight in your right hand, rotate your body to the left by bending your knees deeply, pushing the weight toward the floor.
- Return to standing position, facing the forehead, extending the right arm diagonally towards the sky.
Do 8 reps to complete 1 set. Do 4 sets, then switch sides.
Make your workout more challenging: Use two weights in one hand to increase resistance.
Biceps Curl:
Targets: Biceps, quadriceps, adductors, glutes
Equipment needed: Light weights in the hands (1 to 1.5kg)
- Stand with your feet shoulder-width apart, toes turned out, and knees bent. Be sure to keep your abs pulled in and tailbone tucked.
- Bring your arms into a “T” position, palms facing up.
- Bend your arms, keeping your elbows high. Your palms should be facing inwards, with your knuckles facing the sky.
- Bring your arms back to the "T" position to return to the starting point.
Do 8 push-ups to complete 1 set. Do 4 sets.
Make the fitness session more challenging: Add small squat pulses while you bend your arms.
Triceps push-ups:
Targets: Triceps
Equipment required: None
- Lie on your left side. Place your left arm around your ribcage and your right hand on the floor next to your left shoulder.
- Press into the floor with your right hand, lifting your shoulders off the floor until your arm is almost straight.
- Bend your right elbow and lower your body without touching your shoulder to the ground.
- Push off the floor and raise your body until your elbow is almost straight.
Do 8 reps to complete 1 set. Do 2 sets, then switch sides.
Do the fitness session like a pro: Rotate your chest toward the floor when you press off the ground and toward the ceiling when you bend down.
Simplify the fitness session: Bend your lower leg to help support your body weight.
Pike Push-Ups:
Targets: Chest, shoulders, arms, abs
Equipment required: None
- Start in a plank position with your hands under your shoulders, abs tight, tailbone tucked in.
- Do a push-up.
- Walk on tiptoes toward your hands, lifting your hips into the air.
- Return to the plank position by walking on your feet.
Do 10 reps to complete 1 set. Do 2 sets.
Simplify your fitness workout: Do push-ups with your knees lightly touching the floor, then raise your knees to get into a plank position.
Wall squats:
Targets: Quadriceps, abs, glutes
Equipment needed: A wall (or solid vertical surface)
- Lean against a wall with your palms lightly pressed against it.
- Place your feet about a foot away from the wall, hip-width apart.
- Bend your knees until you are in a sitting position.
- Hold this position for 1 minute. Repeat twice.
Make your fitness session more challenging: Perform small pulses while holding the position, sinking deeper into the seated position.
The Butt Buster:
Targets: Glutes, hamstrings
Equipment needed: A light hand or ankle weight (1 to 1.5 kg)
- Place a weight behind the knee (or an ankle weight around the ankle). Kneel on all fours, hands directly under shoulders, knees together.
- Squeeze your heel toward your butt and lift your leg with the weight toward the ceiling, keeping your thighs close together.
- Keeping the leg raised, perform impulses in the air with small movements.
Do 8 pulses to complete 1 set. Do 4 sets, then switch legs.
Pond pumps:
Targets: Glutes, hamstrings
Equipment required: None
- Lie on your back with your knees bent and your feet on the floor. Tuck your feet in toward your buttocks, keeping your feet hip-width apart.
- Lift your buttocks off the floor, bringing your pelvis as high as possible while squeezing your glutes.
- Lower your buttocks toward the floor, then quickly raise your pelvis toward the ceiling.
Do 8 pulses to complete 1 set. Do 8 sets.
Make your workout harder: Lift your heels off the floor, varying between bringing your butt all the way to the floor and only going halfway down.
5/ Try this 10-minute kettlebell workout to burn your entire body.
Consider it the ultimate fat-busting routine to get you in and out and get on with your day.
Kettlebells are undoubtedly one of the most effective tools to break any fitness plateau. The exercises you can do with them are often dynamic, are almost always compound movements for the whole body.
Click here if you want to know everything about our article on fitness exercises and leg exercises to run like a confirmed athlete.
They get your heart rate up while building power, increasing strength and burning a significant number of calories.
One study even found that the average person can burn 400 calories in just 20 minutes using a kettle – that's a whopping 20 calories per minute!
It is for all these reasons that you need this kettlebell workout in your regular routine.
In just 10 minutes, you'll work every major muscle group and skyrocket your metabolism.
This complete workout uses traditional kettlebell movements, plus creative compound exercises, to tone your arms, sculpt your legs, tone your core, and build strength.
You'll rotate each move in a circuit to maximize calorie burn and take full advantage of the benefits of high-intensity interval training (HIIT).
If you want to sweat more, repeat this workout 1-2 times for a 20-30 minute routine.
If you don't have a kettlebell, don't worry, you can still do each exercise with just one dumbbell.
And if kettlebells aren't your thing, check out our YouTube channel which has over 100 free exercises, most of which require just your body weight or a set of dumbbells.
And if you want some awesome music to fuel your workouts, check out the Spotify playlist I created exclusively for FITNESS.
Don't forget to subscribe to the LE BOX DU FTNESS YouTube channel for free weekly workouts. Find our page on Facebook, Instagram, Snapchat and our Fitness Blog on our website.
And if you need some awesome music to power your workouts, check out our workout music podcast available on iTunes.
6/ The 10-Minute Bodyweight Workout You Can Fit Anywhere
No equipment, no problem: become a fat-burning machine with this HIIT routine.
Let's start at the beginning:
This explosive total-body workout requires no equipment, which means you can do it anywhere, anytime. Plus, it only takes 10 minutes, so you really have no excuses.
Press play, do the workout, and go about your day. In addition to your body, make sure you have water handy (because hydration), as well as a towel to wipe up all the sweat on the floor when you're done!
Strength, cardio, lower body, upper body, plyometrics, and core—it's all in this high-intensity interval training (HIIT) workout. You'll rotate each move in a circuit, to maximize your fat-burning potential.
If you want to sweat more, repeat this workout 1-2 times for a 20-30 minute workout.
And if you want to spice up your routine, check out our YouTube channel with over 100 free workouts that cover everything from bodyweight and kettlebell routines to dumbbells, bench presses, and jump rope.
There's bound to be one you like. And if you want something specific, leave us a comment to let us know what you'd like to see more of.
For this workout, here's what you can expect. Watch the video above, and get ready to move!
- Pulsing jump squats
- Sprinter Jump Complex (Right Side)
- Push-ups with hand release
- Sprinter's Jump Complex (Left Side)
- Heismans
- 180 Jump Squats
- Walking boards
- Knee drivers
- Ninja Burpees
- Alternating Toe Touches + V-ups
Don't forget to subscribe to the LE BOX DU FTNESS YouTube channel for free weekly workouts. Find our page on Facebook, Instagram, Snapchat and our Fitness Blog on our website.
And if you need some awesome music to power your workouts, check out our workout music podcast available on iTunes.
If you liked this article and it helped you to have a new routine to improve your fitness. Leave me a message in the comments, if you were already aware of these concepts and what is your experience on the subject.
If you want to find other Fitness and Wellness articles, take a look at the full body sections and our flash sales in the E-Shop, you will find plenty of workouts and exercises to do at home for the whole body. And if you want to know more about fitness-type wall decoration for your homegym, do not hesitate to consult the collection dedicated to fitness decoration .
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