How to count your macros Bikini Bootcamp Program


Find me on

Twitter Tumblr Facebook Pinterest Google+
Deezer Instagram Amazon Ebooks on Payhip RSS

No-equipment “hands up” workout
This workout can help strengthen your spinal muscles while working on your balance using your core, glutes and legs. And maintaining your arms up during the whole workout will make your shoulders burn. Take your time to perform each exercise in a slow controlled motion.

  • 20 squats
  • 20 alternative backward lunges
  • 20 walking lunges (or alternative forward lunges if you don’t have enough space available)
  • 20 bird dogs
  • 10 warrior III yoga poses on right leg
  • 10 warrior III yoga poses on left leg
  • 10 get down & up starting with right leg (stay in a squat position when you’re up, make those legs burn!)
  • 10 get down & up starting with left leg

It will take you around 25 minutes to perform this circuit 3 times. Keep your abs engaged to protect your lower back!

For more information and ideas to warm up and stretch before and after this workout, please check out the whole post on my Wordpress-blog:

Blog comments powered by Disqus


  1. octopusstiel reblogged this from 10000steps
  2. kjaerrs reblogged this from philipnikodem
  3. aanonymouswordss reblogged this from fitspiration
  4. coffeesarcasmandsterek reblogged this from fitnesstreats
  5. mychemgirl15 reblogged this from wadewilsonsexual
  6. gowizzerks reblogged this from attoliancrown
  7. wadewilsonsexual reblogged this from attoliancrown
  8. lesscakemorekat reblogged this from feministfitspo
  9. greenstreat reblogged this from caizinho
  10. grimgrinninggirl reblogged this from feministfitspo
  11. caizinho reblogged this from gymra
  12. feministfitspo reblogged this from fitfastfurious
  13. howdoideletethisaccount reblogged this from fitfastfurious
  14. fitfastfurious reblogged this from fit-and-healthy-for-tomorrow
  15. fitnessforrecovery reblogged this from bourbonandbiscuits
  16. nikayla25 reblogged this from fitnesstreats
  17. blancheyyyy reblogged this from gymra

Loading posts...