After being on the road for 10 days, it’s GREAT to be home!
I came back to a very rainy week here in the Bay, and a lot of work to do – so I’m maximizing my time by adding in some bodyweight shred circuits as usual!
After hearing a lot of requests for outer thighs and glutes, I made a 5-move circuit for you today that really targets those areas. You’ll also get some bonus core in there, and really get your heart rate up too – maximizing your fat loss in a very short time.
Aside from all of the workout and recipe requests, I also get a lot of questions about staying motivated.
People like Jessica who write me and say, “I really have such a hard time sticking with anything! I don’t know how to stay motivated, and sometimes I feel really down on myself for giving up.”
I totally understand, and used to struggle with motivation myself.
My #1 strategy for staying motivated is sharing or teaching someone else what I have learned. Passing it on helps reinforce what I’m doing, allows me to process the information a new way, and re-inspires me to keep going. Plus, it helps keep me accountable – a key piece in being consistent.
To help you stay motivated, share this workout with your friends, pass it on, teach someone something – a recipe, a workout or something you read recently that inspired you. Let’s help each other keep going!
Outer Thighs & Glutes Bodyweight Fat Burn Circuit
FORMAT: 1 minute of each move, repeat for 3-5 rounds
1 – Sumo Jacks: start in a sumo squat position, feet turned out and wider than hips distance. Squat down and jump up to a jack, landing in the sumo position. Keep your chest up and land lightly. Be mindful of your hip alignment, keep those hips square in front of you to protect and align your knees as you come up and down. (ALSO REQUIRED: SMILING)
2 – Elevated Plank Side Levers: Start in a plank position with your feet elevated (chair, ottoman, etc). Keep those wrists stacked right below your shoulders and protect your back by engaging through your core (don’t allow it to arch). Bring one foot out to the side, touching the ground with your toe. Bring it back and bring the other foot out to the side. Keep the legs straight.
3 – Elevated Plank Side Knee (30/30): Begin just like elevated plank side levers above, but this time bring your right knee up to your side rather than touching it down. Touch your left foot down and just do the right knee for 30 seconds, then switch.
4 – Box Jump Burpees: A little advanced combo move here – stand in front of your box or elevated surface, take a quick, shallow dip loading your feet and explode up. Land softly (think of how a cat lands), then jump or step back down – also softly. Control the movement to protect your knees. Immediately place your hands in front of you, shoot your feet back and come down to a push up (strict burpee) or drop your chest to the floor (modified). Jump your feet back to your hands and jump back up onto the box!
5- Skater Lunge Slides – Place 2 cardboard squares (or towels, or paper plates) under your feet. Skate in place, sliding your feet out and back behind you – slightly out to the side to really target the outside of your hips. When you get comfortable and find your balance, begin to swing your arms. It’s okay to lean forward a bit, but be sure to keep your chest up!
How else do you stay motivated?
Leave me a comment below and let me know. And if you have a question or a request for another body part that you’d like me to make a video for, speak up!