Workout Legs, ABS & Upper Body with 2 moves

Workout Legs, Abs & Upper Body with these two moves. Use your own body weight or add a weighted ball or dumbbells. First of all, you must schedule workouts or they will never happen. After 20 years of coaching I know this. Second, you must commit and do it no matter what. This workout hits a lot of body parts quickly so it’s a great one to do right now. Share your sweaty #Fit4Females selfies! There are lots of free workouts here.

Workout Legs, ABS & Upper Body with 2 moves – Demo Video

What you Need for the Workout Legs, Abs & Upper Body

Warm up for 5 minutes minimum, workout is 6 rounds & cool down stretch 5-10 min
Dumbbells if you want to add resistance
Something to track time
Mat or towel
Water

Trina’s Trainer Tips

Consult your physician before you start any new exercise program
Always warm up first for 5-10 minutes, dynamic stretches and foam roll if possible *goal is to increase the heart rate, warm up the body and muscles and reduce the risk of injury
Preform each rep with good form, technique, full range of motion and work within your limit
Take it at your own pace, start slow if you are new to fitness
Listen to your body
Never work through pain, progression is the goal
Never sacrifice form for speed
Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
Schedule your workouts as an appointment in your calendar, read How to Do this here
Rest days are important and stretching is a must

Workout “Legs, ABS & Upper Body” at a Glance

Type of workout: Consistent reps and rounds
Always warm up first: You can perform 20 reps of each exercise at a lower intensity for 3 rounds to start as a mini warm up – no dumbbells
You could also do a traditional cardio warm up for 5-6 minutes

Perform 6 rounds of both exercises

*use the hashtag #Fit4Females to tag us on social media so we can find you.

Lunge Curtsy AB twist x 10 total
Dumbbell or air punches staggered stance x 10 on each side *with or without dumbbells
Repeat from top for 6 rounds total

Be sure to cool down, stretch and a little meditation at the end.

Workout Instructions

#1 Lunge Curtsy AB Twist x 10 total

Start from standing position
Step your right leg behind you rotating your arms toward the leg in front of you, pause and return back to standing
Repeat on the other leg
The straighter the arms, the more difficult the move
Trina’s Tidbits: Keep the chest tall, ABS tight, shoulders back and down
Knee should be in line with the ankle so you can see your toes
Regression: Use just body weight and don’t lungr back as far
Progression: Add a dumbbell to make it harder and lunge back a bit further

How to Do Lunge Curtsy AB Twist

#2 Dumbbell or air punches staggered stance x 10 on each side

With or without dumbbells
In a staggered stance *step the right foot back imagining you are standing on train tracks
ABS tight and punch left to right
Left leg forward for 10 reps, then 10 on the right
Rotate through the torso to get the ABS involved
Keep the dumbbells light

How to Do Dumbbell Punches

Trina’s Final Notes

Short workouts are effective if you make sure to push hard for your fitness level. So many people skip workouts because they don’t have “time” but with these quickie workouts, you can do it.

If you want a little more, meals, workouts and my coaching check out our Online 28 Day Shape Up challenge complete with at home workouts, meal plans and more

xo Trina