Stop wasting your time with moves that only work one muscle group! This new circuit plan from fitness expert and certified trainer Jessica Smith fires up your fat-burning and builds lean muscle in your abs, butt, and legs—all at the same time! You don’t need any equipment, just your own body and a little bit of floor space.
Workout details: Do 15 reps of each exercise in the circuit one after another with little or no rest in between. After you finish the last exercise, repeat the entire circuit 2 more times so you’re performing it a total of 3 times.
Rear Raise and Hip Circle
Stand on your right foot with your hands clasped behind your head. Extend and lift your left leg behind you as high as you can without leaning forward. Brace your abs in tight as you bend your left knee and bring it in front of your body. Trace a large circle with your knee from right to left (clockwise), keeping your upper body as still as possible.
Extend your left leg back behind your body, trying not to touch the floor (if you need help with your balance, you can tap your foot to the ground lightly). Do 15 reps with your left leg, 15 with the right.
Side Lunge Side Crunch
feet together, hands behind your head. Take a wide step out with your right leg and lower into a side lunge, bending your right knee and pushing your hips behind you (your left leg should remain straight). Push through your right heel and stand back up, bending your right knee as you cross it in front of your body without touching the floor, turning your right heel up towards the ceiling.
As you cross your leg over the midline of your body, do a side crunch, lowering your left shoulder down towards your left hip. Lower your leg and repeat. Do 15 reps with your right leg, and then 15 with the left.
Plank Heel Push
Begin in modified plank position with your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Brace your core by contracting your abs as if you were about to be punched in the gut.
Bend your left leg, curling your heel into your body, flexing your foot. Squeeze your inner thighs and press your knees together. Press your left heel up to the ceiling, lifting your left knee about six inches above your right. Bring your knees back together (keeping your left knee bent) and squeeze your inner thighs. Do 15 reps with your left leg, and then 15 with the right.
Cross Leg Sit-Up
Sit on the floor with your legs extended, arms reaching out in front of your chest, palms facing in. Cross your right leg on top of your left, pointing your toes. Brace your abs in tight and hinge backwards about 45 degrees (stop before your lower back reaches the floor).
Lift your right leg as you sit up and reach your arms across your right thigh. Lower your leg and untwist, returning to your reclined position, keeping abs pulled in tight the entire time. Do 15 reps with the right leg, and then 15 with the left.
Tabletop Hip Dip
Sit with your knees bent, feet flexed (just your heels touch the floor) hip-width apart. Place your hands behind your hips with your fingertips facing in. Pull your abs in tight and press down through your heels and your hands to lift your hips up into a tabletop position (your body should form a straight line from your knees to your head).
Lower and twist your hips to the left, tapping your right ‘cheek’ lightly on the floor, and then press back up to tabletop. Squeeze your glutes to raise your hips—the movement should not be coming from your lower back. Repeat 15 times total, alternating sides each time you dip.
Scissor Cross Crunch
Lie faceup on the floor with your legs extended over your hips, toes pointed, hands behind your head. Open your legs into a straddle position, only as wide as you can go without allowing your lower-back to arch.
Use your inner-thigh muscles to bring your legs together. Continue squeezing your inner thighs as you cross your left leg over your right and lift your head and shoulders off the floor. Lower your head to the floor as you return to your straddle position. Repeat 15 times in total, alternating the leg that crosses in front each time you crunch.
Side Plank Rainbow
Begin in a side plank position with your upper body propped up on your right elbow and forearm. Place your left hand behind your head. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
Point your top (left) foot and lift your leg slightly higher than hip level. Trace a ‘rainbow’ with your upper leg by tapping your foot to the floor in front of your bottom leg, bringing it back above your hip, and then tapping it to the floor slightly behind your bottom leg. Repeat 15 times in a row on each side.
Rear Lunge Cross Crunch
Stand with your feet together, hands behind your head. Step your right leg back into a rear lunge as you twist your upper body into a cross crunch, bringing your upper right ribs across to left hip. Return to your starting position. Repeat 15 times in a row on both sides.
Source : www.shape.com