Ready to work that sweat? This EXTREME TOTAL BODY CARDIO WORKOUT is going to BURN and help you crush those calories! Add this to your routine to achieve that Bikini Body Goals!
To find out more and start your health & fitness journey with our Amazing BTES Community you can join our free monthly Challenges
Total-Body Benefits of this Extreme Body Tone & Cardio Workout
Confidence : Confidence is all about having a belief and positive regard for yourself and your ability to succeed. Confidence means feeling sure of yourself and your abilities, not in an arrogant way but in a realistic and secure way. Confidence isn't about feeling superior to others. It's a quiet inner knowledge that you're capable of achieving whatever you want to - physically and emotionally. Confident people feel ready for everyday challenges like tests, performances, and competitions. This June our BTES Challenge is all about Building your Confidence and having that all important Self Belief! There are so many simple things we can do everyday to slowly build up our own personal confidence!
- Stand tall and take up space by standing tall
- Make eye contact
- Try and avoid fidgeting!
- Speak slowly and clearly
- Allow silences, it is not always necessary to have constant noise!
- Keep your hands visible
Take those big steps today and everyday by doing our daily workouts - You Can Do This!
Cardio : Workouts with a balance and blend of exercises, that include cardio, are a really safe activity for most people to do every day. If you like to do a lot of cardio, it is important to balance your variety of daily exercises to keep your body healthy, allow time to recover and to avoid any injuries. Cardio exercises get your heart rate up and although some people use it solely for weight loss, cardio has other benefits as well. Many benefits of including cardio exercise in your daily workout routines include strengthening your heart, improving lung capacity, energy boosting and losing weight. They can support and help your immune system. Cardio exercises are also great for mental health and can even help you sleep better!
Toning : This workout really will give you all the tools to get that toned body at home. By toning you will increase strength and reduce illness and you will be healthy! A toned body provides more strength, energy and flexibility and can decrease the risk of developing certain diseases such as diabetes and heart disease. A few tips to getting that toned body at home and using our workouts ...
- Eat healthy, well - balanced and nutritional meals and snacks
- Increase your protein intake
- Ditch refined carbohydrates for complex ones
- Don't be scared of fats
- Stay hydrated
- Try interval training
- Weight training can help
REMEMBER - Your Body Weight is enough, avoid being fixated on what the scales say. It's all about how you feel!
We can help you with this on the 5 Day Better You Program
Extreme Body Tone & Cardio - What are we doing in today's workout?!
Romanian Deadlift : Stand with your weights in front of you and with your feet hip-width apart. Bend your knees, hinge your hips back to squat down and pick up the weight. Keep your chest lifted, spine elongated, shoulders pressing down and abdominals engaged. Come to a standing position by straightening your knees and moving your hips forward. Keep your palms turned in towards your body, move down slowly and firmly hold the weights down. Lift up your chest to activate your abs constantly throughout the deadlift to protect your lower back. Squeeze and sink back with your hips. Bend your knees to squat down again.
Skater Hops : This is a great cardio exercise involving jumping in a pattern that shifts your body weight from side to side to create a skating stride. While it mainly increases leg power, it is also a full-body, dynamic workout as it also targets your glutes! To do Skater Hops make sure you have enough space to hop from side to side. Start standing to one side of the space you have. Take a little jump into the middle, then jump to the side and back to the middle. As you go to the side tap and then do Curtsey Lunges. Get lower in the lunge and get higher in the jump!
Narrow Chest Press Legs Up : Sit on the ground with your 2 weights ready. Lie back, relax your head on the ground and bend your legs to a 90 degree angle. Have your palms facing towards you and push your arms up into the air pushing those weights up. Bend your elbows, lower your arm and repeat. Take it down slowly and as you push your arms back up you will really feel the control!
Bicycles : A great cardio move! Pull your core in tight and with your elbows close to your head start making bicycle moves with your legs. Alternate your legs so that your other knee comes in as the other one comes out. Make sure you sync your knees as you turn your elbows into those knees. This will get you off to an Amazing Start!
Single Leg Romanian Deadlifts - Left & Right : Stand with your feet shoulder-width apart and knees slightly bent. Grab a weight and use your body to create a hinge action. Keep your back naturally arched and hinge your hips, holding the weight with one leg going back and as you move your body down your arms go down at the same time. Keep your shoulders back and your core engaged, working those glutes and hamstrings. Release and repeat the same steady, controlled movement and lower your torso until it's almost parallel to the floor.
Repeaters - Left & Right : Bracing your core with knees and hips slightly bent, lean forward and tap your foot back. Standing sideways, have your right leg extended back with your toe touching the floor and your arms to the side. Keep your other leg firmly on the ground. As you bring your right knee up high, bring your arms in and out. Continue to repeat quickly whilst maintaining a tight core. Bring your arms in and out and your knee in towards your chest. Do this for 20 seconds on the right side and then later on in the workout on the left side for another 20 seconds! Breathe and Smile!
Plank Pull Weight Under : Go down onto your knees and take your body into a plank position with your arms and legs very straight. Keep your feet hip-distance apart and shoulders over your wrists. Keep your hips still and straight and activate your core by gently taking a weight from side to side. Get up high onto your toes and keep your core tight. Press your heels back and ensure your legs are firm and your core is engaged, this will allow you to maintain a straight body throughout this sequence.
Mountain Climbers : Start in a high plank position, wrists under shoulders, core engaged so body forms a straight line from heels to ankles. Keep your hands firmly on the ground and your arms straight. Bring right knee in towards your left elbow and then return to starting position. Bring your left knee in towards your right elbow and return to starting position. Keep your neck relaxed by looking down between your hands. With a tight core, initiate the movement by driving your left knee in towards your chest, then quickly stepping it back to plank position. Immediately drive your right knee in towards your chest, then quickly step it back into plank position. Continue to alternate sides with speed, while keeping your upper body still. Working your oblique muscles and twisting really is a great exercise - no excuses and you can do this in all weather! Do this for 20 seconds, as fast as you can!
Alternating Low Lunge to Press : Start in a standing position with a 5lb weight or heavier if you want that extra challenge! Take your body into a low lunge position and press your arm up to the sky, squeeze and do the same with your other leg. Alternating Low Lunges is a lower body exercise that strengthens virtually all of your leg muscles as well as your glutes, whilst also getting your heart rate up to help you burn fat. Lunges activate all the leg muscles and train your lower body to fire and enable you to feel the BURN!
Plank Jacks : The Plank Jack is a combination of two very popular exercises - the Plank and the Jumping Jack. Get on all fours in a plank position and then hop your feet outward and inward while trying to keep your spine and pelvis aligned. Support your body weight on your forearms. Have your toes in a plank position with your feet together, keeping a straight line from shoulder to ankle. Push down onto the ground with both hands and jump out to the side and back into the centre.
Wide Leg Drops Twist Core : Lie on your back and bring your legs up. Drop one leg down and lift your head up with your hands holding your head steady. Alternate moving your elbows to the opposite leg. Drop one leg down at a time as you move your elbows across your body. Lift up through the chest and hold your core in tight.
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
I really hope you enjoyed this 'Extreme Full Body Tone & Cardio Workout' and if you are looking for more then try the 'Ultimate Toned Abs & Cardio Workout!' A 10 minute friendly workout that you can do anywhere, created to get that 6 pack for summer by BURNING off extra belly fat!
Leave your comments below, let me know what workouts you want to see next!