free workouts

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As much as I love the holidays, my fitness plans usually don’t. The festivities, the celebration, the gathering, they all do great things for my soul-batteries but not so great things for my work out consistency. So that’s why, building off last month’s No Excuses November, I bring you Dedicated December! It’s a plan built to help you stick to your fitness plans this month and here’s why:

  • It’s only 20 minutes 5 days a week so whether it’s finals or travels taking over your schedule, this workout has you covered in minimal time.
  • Equipment free bodyweight based training means all you need is yourself and some floorspace so no matter where you are your workout can come with you!
  • There are 3 distinct workout so you never get bored and your body keeps being challenged.

BONUS! I made a complete glossary explaining how to do every single exercise in this plan, check it out along with the original plan post here!! :)

You can always workout. If u can’t go to the gym, go outside!!!! It’s always a good idea to have a good pair of shoes, some light weights to strengthen your muscles, and a yoga mat so it doesn’t hurt to lie on the ground. And find a routine that works for u!!! I use Kayla itsines bbg! I love it. Your gonna have to work for a good body, but YOU CAN DO THIS! Make it happen so you can become the better you. DO IT FOR YOU!

The new May monthly workout plan is here! Along with 3 progressively more difficult workouts, this plan also comes with a calendar that lays out each day what workout to do and when to bump up to the next level.

All the details on this workout, the fitness glossary explaining each exercise, and the free printable calendar to keep you on track and motivated all month long are here!

Full Body Workout

These compound mat exercises work multiple muscles with the same intensity as a boot camp class and will give you a lean & mean physique! Do these moves with 30-60 seconds of rest in-between and repeat the circuit once or twice. The movement patterns cover all your hot spots so expect firmer, leaner arms, abs, glutes, and thighs with every session. Get your mat and water and let the slimming begin!

Jumping Jacks

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Do jumping jacks for 1 min. WORKS TOTAL BODY

Side Lunges

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Take a wide stance and alternate lunging from side to side. Keeping hands together in front of you. Do for 1 min. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, GLUTES, QUADS

Mini Squats

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Stand with feet wider than shoulder width and hands touching in front of you. Bend forward and squat down, continuing to go up and down in small movements, never coming up fully. Do for 1 min. WORKS GLUTES, QUADS

Side Leg Lift

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Lie on your side, resting on your elbow. Stack your legs on top of each other and lift your top leg up and down, keeping it as straight as possible. Do 15 reps on each side. WORKS LEGS, GLUTES, ABDUCTORS/ADDUCTORS

Back Leg Lifts

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Lie on your side, resting on your elbow with your legs extended and stacked on top of each other. Lift your top leg back, keeping it as straight as possible. Return to starting position and do 15 reps on each side. WORKS GLUTES, LEGS

Standing Back Leg Lift

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Stand with feet together and hands touching in front of you. Place your weight on one leg and lift the other back and up as high as you can, only lightly touching the ground with your toes as you come down. Do 15 reps on each side. WORKS GLUTES, LEGS

Reverse Lunge w/Knee Up

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Stand with feet together and hands touching in front of you. Lunge back as low as you can, then raise your knee up as high as you can as you come up, bringing your arms down to your sides simultaneously. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, HIP FLEXORS, QUADS

Curtsy

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Alternate doing a curtsy, keeping arms extended out at shoulder level. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, GLUTES, QUADS

Dips w/Walking

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Get into table top position with elbows locked, palms facing forward, and knees bent. Walk up with both feet, extending your legs. Do for 1 min. WORKS ABS, CORE, ARMS, LEGS, SHOULDERS, TRICEPS

Push Ups

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Do a push for 1 min, keeping your body as straight as possible. Try knee push ups if these are too difficult for your level of fitness. WORKS ABS, CORE, ARMS, CHEST, LEGS, SHOULDERS, TRICEPS

Prone to Plank

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Get into plank position, resting on your elbows. Walk up in reverse with your hands, remaining on your toes and pausing for a couple seconds on top. Do for 1 min. WORKS ABS, CORE, ARMS, LEGS, SHOULDERS

Side Bridge w/Leg Lift

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Get into side bridge position with your elbow locked and the other arm extended straight up. Lift your top leg up and down, keeping your body as straight as possible. Do 15 reps on each side. WORKS ABS, CORE, ABDUCTORS/ADDUCTORS, ARMS, GLUTES, LEGS, OBLIQUES, SHOULDERS

Spider Abs

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Get into plank position with elbows locked. Alternate bringing each knee to the opposite elbow. Do 15 reps on each side. WORKS ABS, CORE, ARMS, HIP FLEXORS, LEGS, SHOULDERS

Pelvic Thrust w/Legs Up

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Lie on your back with legs extended up and arms extended at your sides. Thrust your body up, squeezing your glutes and lifting from the hips. Do not use your hands to push yourself up. Do for 1 min. WORKS ABS, CORE, GLUTES, LEGS

See more on www.gymra.com

A brand new set of workouts is here! This 3 level plan is designed to get harder as you get stronger so that you keep challenging your body and seeing results. Get the workouts, downloadable/printable versions of each, and a glossary explaining every exercise here!