Full Body Workout: Five Quick Exercises

  Sarah
Posted by Sarah on

Not all exercise has to be daunting or take a long time. One of the best ways to stay active is to make sure you are MOVING as much as you can so don’t fret if you missed your usual long workout today - we’ve got our top 5 quick workouts to get your blood pumping and get that metabolism going again. These exercises can be done in the gym or at home - you could even get creative and do your workout while you’re taking a walk in the park. Let’s get sweaty boombabes!  

 

Boombod Booty Bridge

glute bridge exercise infographic

This is a glute, butt and hip exercise...because not all of us got it from our momma, so now’s your chance to get that booty poppin’.   

HOW TO DO IT:

  • Lie on your back on a yoga mat or the floor, with your knees bent and your feet flat on the floor.
  • Contract your ab muscles to keep your lower back flat on the floor. 
  • While keeping your abs contracted, press your hips upwards off the floor into extension by contracting your glute muscles. While doing this, press your heels into the floor to help keep you stable. Don’t push too high as you may feel uncomfortable in your low back.
  • Slowly lower yourself back down into the starting position. Repeat 3 sets of 15 reps.

Superbabe (or supermans)

Superman Exercise Infographic

Time to work that back, butt, those hips and shoulders (superheroes need to keep up their super strength too). 

HOW TO DO IT:

  • Lie on your stomach with your legs extended and arms extended overhead with open palms facing one another. 
  • Contract your abdominal and core muscles to help secure your spine, slowly extend both hips (to raise both legs) a few inches off the floor while also raising both arms a few inches off the floor. Keep arms and legs extended.
  • Inhale and lower your legs and arms back to your beginning position without moving your lower back or hips. Repeat 3 sets of 15 reps.

    Crushing Goals Cobra

    Cobra Exercise Infographic

    We love a good stretch, especially one with purpose! Cobra pose helps to strengthen your back AND abs...so channel your inner sssssassy snake. 

    HOW TO DO IT:

    • Lay flat on your stomach and put your hands under your shoulders. Your thighs should be parallel to each other and elbows pointed towards the sky. Ensure your toes are firmly on the ground.
    • Stretch your arms outwards towards the floor, your chest should start to lift off the ground. Hold the pose for 30 seconds, release and repeat 3 sets of 15 reps.

      Lucky Lunges

      Lunge Exercise Inforgraphic

      But why so lucky? Well, to start, this exercise is designed to maximize your ASSets! This fast paced exercise also helps to work your abs, legs and thighs!  

      HOW TO DO IT: 

      • Start standing with your feet together and raise your arms to shoulder height, keeping your elbows fully extended. 
      • Step sideways with your right foot, once your foot is firmly in place, bend at the hips pushing them backwards as you shift your weight to be over that same foot. You shin bone should be vertical to the floor with your knee directly over the second toe of that foot. Your left leg should be close to full extension while keeping the right foot flat. Keep both heels flat on the floor.
      • While lunging, move your arms and lean your torso in the opposite direction to the lunge movement. Push off your front leg activating both of your quads and glutes then return to the starting position.
      • Continue going back and forth between starting with your left or right foot. Repeat 3 sets of 15 reps.

        Powerful Push Ups

        Push-Up Exercise Infographic

        What day is it? Arms, chest and shoulder day! This classic exercise is not new by any means but we like it because it helps tone up our bingo wings 🍗

        HOW TO DO IT:

        • Kneel on a yoga mat or the floor and put your feet together behind you. Place your hands flat on the mat, position your hands and shoulders shoulder width apart with your fingers facing forward.
        • Shift your weight forward until your shoulders are directly over your hands. 
        • Slowly lower your body towards the floor while keeping your torso and head in line with your spine. Don’t bend your knees or hips or allow your  back to sag.
        • Continue lowering until your chest touches the floor gently, allowing your elbows to point outwards.
        • Press upwards through your arms maintaining your straight body position until your arms are fully extended at the elbows.
        • Repeat 3 sets of 15 reps.

        It’s easy to get overwhelmed by all of the different exercises out there - especially when new ones routines are being created all of the time. We love to stick to these oldies but trying new exercises and incorporating different variations is a great way to learn what works best for your body and what helps to drive the results you’re looking for! At HQ we’re all about results, so start your 7 Day Challenge today and incorporate these moves to help maximize your Boombod results!