Quick Blast Workout For Your Busy Schedule


It's always great to have a quick workout that you can do if you've been sitting too long, need a quick boost on vacation, or have a small space in which to workout. Today I am sharing 10 moves that will work your whole body in easy, small movements. This workout can be done in sets of 3 for a full workout or just complete one set for a quick blast workout. The only equipment you will need are sliders and a resistance band.


Quick Blast Workout

Bridges

Great for toning the butt and hamstrings, bridges are easy to do in small spaces and are my go-to for a quick butt workout. Remember to keep your abs tight and your neck relaxed as you lift up.

Perform 20 with your feet together and 20 pulses higher-20 with your feet on the edges of your mat and 20 pulses higher-15-20 single leg raises and 15-20 pulses higher each leg.


Mountain Climbers

These can sometimes be hard on the hip flexors, so I recommend using sliders under your feet. Keep your abdominals tucked in and tight as you bring each leg in.

Perform 20 repetitions.


Upper Back Raises

When performing upper back raises, make sure you are not engaging too much of your lower back. You want to feel the upper back muscles tighten. Pull your shoulder blades together in order to engage all of these upper back muscles.

Perform 10-20 repetitions.


60 sec. Plank

Planks are great for tightening the abdominal muscles, shoulders, and fronts of the thighs. I love doing planks instead on crunches because it provides an all-around workout rather than just the middle of your abdomen. Keep your butt tucked in so that you maintain a straight line.

Try to hold the plank for 60 seconds.


Toe-Ceiling Pulses

Great for toning the butt and hamstrings, these pulses will lift and tighten. Make sure you're not arching your back too much as it will put too much strain on your lower back.

Perform 20 repetitions on each leg.


Hamstring Curls

Great for tighten and toning the hamstrings! To get a more lifted booty, hammy curls are a great addition to any workout. Tighten the hamstrings as you bring your foot toward your butt and try to keep your leg level the whole time. As you straighten, tighten the glutes and don't let your leg fall.

Perform 20 repetitions on each leg.


Biceps Curls with Band

If you have weights, you can do biceps curls with those or you can use a resistance band. As you pull up, make sure your back is straight. When you release, lower your arms with control-resisting the downward pull.

Perform 20 repetitions.


Seated Rows

Seated rows are great for toning the arms and upper back. Make sure you are sitting tall and not arching forward or back. Keep your arms level and perform the in and out movements with control. Squeeze your shoulder blades together as you pull back and hold it there for a second before you release.

Perform 20 repetitions.


Plié Squats with Relevé

I love adding a little ballet in my workout whenever I can. Plié squats are great for the quads and inner thighs. If you want to add in a relevé with pulse, you will work these muscles even harder. Keep your back strong and straight and your knees over your toes.

Perform 20 repetitions with both heels on the floor-20 pulses in relevé.


Leg Raises

Leg raises are great for targeting the lower abs. To take pressure off your lower back, put your hands under your butt. Keeping your lower back on the floor, tighten your abdominal muscles and lower your legs as far as you can.

Perform 20 repetitions.


Until next time,

Amanda

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