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Equipment Free Spring Break Workout

Looking for a good calorie burn without equipment? Do this circuit 2 times through all in under 15 minutes. Rest for 60 seconds in between each circuit. And don’t stop here, download our Ab Rehab Guide to fully restore your core!

We got this!


Hinged Lunge

Set Up: Begin by standing on a mat, feet facing forward. Take a big step back bending your front knee and leaning forward. Your back foot should just have toes on the floor and your back leg should be completely straight.

Start with your hands over your head, arms straight and palms facing each other. Turn your palms out and lower your arms, keeping them straight, until they touch your thighs. Make sure to keep most of your weight leaning forward over your front leg and your abs tight! Then, slowly raise your arms back up to the starting position.

Do 15 reps then switch sides!


Lunge Tap

Set Up: Begin by standing on a mat, feet together facing forward. Bend your knees and lean forward slightly, raising your arms straight above your head, palms facing forward.

Take a step back with your left leg, straightening it behind you and touching your toe to the floor. Keep the rest of your body centered and tight- you only want to be moving that left leg! Bring your foot back to the starting position, tap your toe on the floor and then step back again.

Do 15 reps then switch sides!


Fast Pace Side Plank Extension

Set Up: Start on a mat on your knees, legs straight behind you. Lean to the left and catch yourself with your left arm. Keep your arm straight then extend your right straight leg out to the side.

Raise your right leg upward, keeping it straight and pushing up with your right hip as well. Lower your leg back down and lower your hip as well. Tap your right leg on the floor and then raise it again. As you raise and lower your hips and legs, keep your stomach muscles tight and your booty tucked inward so your body is in a straight line.

Do 15 reps with your right leg and then switch to 15 reps on your left.


Curtsey Pulse

Set Up: Start by standing on a mat with your feet facing forward, about shoulder width apart. Extend your arms straight out to the sides then lean forward slightly, bending your knees as if you were about to sit in a chair.

Reach your left leg behind you, crossing it over to the right side as far as you can reach. Let your toe touch to hold your body and then bend your knee two times. As you step back, lower your left arm to touch the floor, keeping it straight, and raise your right arm up toward the sky. Move your left leg back to the starting position then repeat on your right side.

One back step on each side counts as one rep, do 15 reps total.


Full Body Tabletop

Set Up: Get into the table position on a mat with your feet together, arms holding you at shoulder width apart and stomach tight, booty tucked in. You should look like a table!

Lower your booty to the floor until it almost touches. Keep your arms straight and your feet together, pushing into the floor. Then, push your booty back up and return to the table position. As you raise and lower your core, keep those ab muscles tight.

Do 15 reps.


Plie Isolation

Set Up: Start by standing on a mat with your legs in a wide straddle. Bend your knees so you are in a squat position and extend your arms straight out to the sides. Keep your core tight and straight.

Raise your left heel off the ground, pushing into your toe. Lower your heel back down then lift your right heel, pushing your right to into the ground. As you raise your heels, keep your arms straight and your core tight.

One heel raise on each side counts as one rep- do 15!


Oblique Push Up

Set Up: Begin by kneeling on a mat with your knees touching, legs straight behind you. Then lower yourself into a modified push up position.

 Bend your arms, keeping your core tight and body in a straight line. Straighten your arms again (doing one push up) and reach your left arm straight up in the air, turning your body slightly to the left as you reach. Place your left hand back on the ground and do another pushup. When you straighten your arms, reach your right hand up, twisting your body to the right.

This is one rep- do 15! Keep that core tight as you do the push ups!


Wide Leg Bridge

Set Up: Lay on your back on a mat, arms straight by your sides with your palms on the floor. Bend your knees and walk your feet out to the side so they are wider than shoulder width apart.

Use your ab muscles to raise your booty up off the ground until your body is in a straight line from your knees to your shoulders. Then, slowly lower your booty back down.

This is one rep, try for 15 before taking a break.


Glute Pendelum

Set Up: Stand with your feet facing forward, shoulder width apart. Place your hands on the floor about a foot and a half in front of your feet.

Keep your legs straight and your palms flat on the floor then kick your left leg out to the side. Bring your left leg back down and when your left foot touches the ground, kick your right leg out. Keep hopping from foot to foot, keeping your legs straight as you go!

Do 15 reps, take a break and then repeat!


Lower Ab Crunch

Set Up: Lay on a mat with your hands behind your head. Bend your knees and bring your left knee even close to your body, resting your left foot on your right knee.

Raise your head, pulling upward with your abs (not puling your head with your hands!) and raise your right foot slightly off the ground as well, closing your body a little bit like a clam! Lower your head and foot back down but don’t let either touch the ground- go right back up into a second crunch!

Do this 15 times and then switch your feet so your left foot is on the ground and your right leg is up.

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