To follow this plan, just pick one exercise from each category we discussed (like Booty Builders, Cardio & HIIT, Core & Abs, Full Body Toning, and Flexibility & Recovery) and do them every other day (Note: The exercises are ordered by my ...
Sections
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🏋️ Equipment Essentials
🍑 Booty Builder
🧘 Core & Abs
🦋 Back & Shoulder Builders
💪 Arm & Chest Toners
🏃 Cardio & HIIT
🏋️ Equipment Essentials
Great for resistance and versatile exercises.
Dumbbells (5-20 lbs)🏋️♀️
Perfect for adding resistance without heavy weights.
Resistance Bands 🎀
The treadmill is a versatile cardio machine that lets you walk, jog, or run at adjustable speeds and inclines, perfect for boosting endurance, burning calories, and toning the lower body.
Treadmill 🏃
Essential for floor exercises, yoga, and stretching.
Yoga Mat 🧘♀️
Great for HIIT, strength, and core training.
Kettlebell (10-15 lbs) 🔔
For post-workout muscle relief and recovery.
Foam Roller 🌀
An affordable way to add cardio into your routine.
Jump Rope 🪢
Ideal for adding extra resistance during leg and glute exercises.
Ankle Weights 👟
🍑 Booty Builder
Keep dumbbell or kettlebell around thighs and squat wide.
Sumo Squats 🧘♀️
Lay on your back, push through heels, and lift hips. (optional: Rest a dumbbell on your hip for extra resistance)
Glute Bridges 🍑
Use a chair or bench for these to really target glutes.
Bulgarian Split Squats 🔥
Get on all fours and kick one leg back and up. (Optional: use resistance band for extra difficulty)
Donkey Kicks 🐴
🧘 Core & Abs
Targets the core while engaging other muscles for stability.
Kneeling Abs Crunch 🧘
Lie on your back and lift legs; ideal for lower abs.
Leg Raises ⬆️
Great for obliques and general core work.
Bicycle Crunches 🚲
Lie down, lift legs slightly, and kick up and down.
Flutter Kicks 🦋
🦋 Back & Shoulder Builders
Grab a pair of dumbbells, hinge at the hips, and pull the weights towards your waist, squeezing your shoulder blades together.
Bent-Over Dumbbell Rows 🏋️♀️
Anchor a resistance band at eye level, hold each end with your hands, and pull towards your face, keeping your elbows high and focusing on squeezing your shoulder blades together.
Resistance Band Face Pulls 🎯
Hold a resistance band with both hands in front of you at shoulder height, then pull it apart until your arms are extended to your sides. Slowly return to the starting position
How to Do Resistance Band Pull-Aparts (The Proper Way)
💪 Arm & Chest Toners
Stand on the center of the band with both feet, hold each end in your hands, and curl towards your shoulders, squeezing at the top.
Bicep Curls 💪
Anchor the band above you (e.g., in a door frame), hold each end, and pull down by extending your arms straight, focusing on your triceps.
Tricep Pull-Downs 🔽
Use a sturdy chair or bench, place your hands on the edge, and lower your body down, bending at the elbows. Push back up to starting position.
Tricep Dips 🔥
This classic exercise works not only the chest but also engages the shoulders and triceps. Modify if needed.
Push-Ups 🤸♀️
🏃 Cardio & HIIT
Boost cardiovascular health and burn calories efficiently using a casual or fast pace.
Treadmill Intervals 🏃♀️
A simple yet effective cardio move that also strengthens calves and improves coordination! Jump at a steady pace.
Jump Rope 🪢
Get your heart rate up and add a full-body cardio boost! Stand with your feet together, arms at your sides, then jump with your feet wide and raise your arms overhead. Jump back to the starting position and repeat.
Jumping Jacks 🌟
Get into a plank position, keeping your core tight, and drive each knee towards your chest in a running motion. This move combines core engagement and cardio for a powerful burn!
