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Total Body Workout with No Gear

Welcome to Kristen’s total body workout with no gear! This is a continuation of the series of workouts we designed to burn fat fast!. This express workout targets your abs, arms, butt, back, chest, and legs. Blast calories and build muscles! Rest as little as possible in between the moves for maximum results. Grab your mat and water and let’s get started!

Alternating Reverse Lunges w/Arms Up

Stand with your feet together and arms raised up above your head, palms facing each other. Inhale and take a step back into a reverse lunge, bringing your knees to a 90 degree angle. Pause for a moment, exhale, and return to starting position, then immediately repeat the move with the opposite leg. Do 15 reps on each side. WORKS GLUTES, QUADS, SHOULDERS

Legs: Frontal Raises

Stand tall and raise your arms out to each side at shoulder level with palms facing forward. Place one heel in front of the toes of your opposite foot. Tense up your body, lock your knees, inhale, and raise your turned out leg so that your thigh is parallel to the ground. Pause briefly, exhale, and return to starting position. When you return to starting position, tap the ground with your heel. Do 15 reps on each side. WORKS ABS, CORE, HIP FLEXORS

Arabesque

Stand tall and place your weight on one leg. Extend your other leg back about a foot behind the other, resting on your toes. Extend your arms out at shoulder level with palms facing down or forward. Tense up your body, lock your knees, inhale, and raise your back leg as high as you can behind you. Pause briefly, exhale, and return to starting position by tapping your toes. Do 15 reps on each side. WORKS GLUTES

Toe Raise

Stand tall with your feet hip width apart. Keep arms fully extended at your sides, slightly away from your body with palms facing forward. Flex your thighs and raise your toes as high as you can until your feel tension in your shins. Slowly return to starting position, trying to lightly tap the ground with the ball of your feet. Breathe evenly and keep thighs flexed throughout. Do 15 reps. WORKS LEGS

Legs Thrust

Lie flat on your back with your arms extended at your sides and palms facing down. Raise your legs straight up with your feet together. Inhale, tense up your abs, and thrust your hips off the ground as high as you can. Pause briefly, exhale, and return to starting position. Do 15 reps. WORKS ABS, CORE, HIP FLEXORS

Lunge Up Into Hamstring Curl

Get into a lunge stance with your hands on your hips. Place your weight on your front leg and bend your knee. Extend your back leg about 2-3 feet behind you and rest on your toes. Inhale, tighten up your body, and lunge back until your knees are at a 90 degree angle. Pause briefly, exhale, and push off with your front heel. Once your front heel is in a straight line, immediately curl your back leg as if you’re kicking yourself on the booty. Then immediately go down into the next lunge. Do 15 reps on each side. WORKS GLUTES, HAMSTRINGS, QUADS

Leg Swing

Stand tall with feet hip width apart and arms extended at your sides with palms facing each other. Place your weight on one foot and turn out your toes on the opposite foot, tighten up your front leg muscles, and begin swinging your arms and free leg back and forth. Breathe evenly and maintain good balance and posture throughout. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, HIP FLEXORS

Calf Raises

Stand tall with your feet hip width apart. Place your hands on your hips. Tighten up your body and raise your heels as high as you can. Flex your calves hard on top. Slowly return to starting position and immediately go into the next rep. Breathe evenly, tense up your calves, and maintain good posture throughout. Do 15 reps. WORKS CALVES

Mountain Climb

Place both hands in front of you about 6-8 inches in front of your shoulders and lock your elbows. Bend one knee until it is underneath your shoulder. Extend the other leg fully behind you. Explosively reverse the positions of your legs, extending your bent leg until it is straight and supported by your toes. Bring your other foot up until your hip and knee are flexed. Repeat in an alternating fashion for 30 reps. Breathe evenly throughout. WORKS ABS, CORE, ARMS, LEGS

ISO Side Bridge and Twist

Get into side bridge position, resting on your forearm. Your elbow should be directly underneath your shoulder. Keep your opposite arm extended fully above you. Feet should be stacked on top of each other or with one in front of the other. Inhale, tighten your abs, and rotate your upper body towards the ground, simultaneously threading your extended arm between your lat and the ground. Exhale, pause briefly, and return to starting position. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES, SHOULDERS

Pilate Abs

Lie flat on your back with legs extended fully and arms extended at your sides with palms facing down. Inhale, tense up your abs, lift one leg up so that your thigh is perpendicular to the ground, crunch, and grab the back of your calves or hamstrings with both hands. Pause briefly, exhale, and switch legs. Do not let your feet touch the ground as you lower your legs. Do 15 reps on each side. To make this exercise more challenging, lower your legs slowly. WORKS ABS, CORE, HIP FLEXORS

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