Fit & Healthy Exercise Challenge: Day 25: Lower Body Sculpt for Butt, Thighs and Legs & Low Impact Abs Workout

Good Morning Everyone!

I hope you’re ready to sculpt your Lower Body & Core today! There are two workout videos, so be sure to scroll down so you see them both.

The first video is a workout tutorial. This workout is focused on Sculpting your Butt, Thighs and Legs. One round of the workout took me 53-minutes to complete the Advanced repetition level. I really paced myself so I could monitor how I was feeling throughout the workout. I am currently 18-Weeks pregnant and in the video you can see that my baby bump suddenly really popped out! I actually filmed both of these workouts during my pregnancy, but the core workout was filmed earlier on.

For the lower body workout, there are three levels for reps, so choose the level that is right for you. If you are going with lighter weights you may be able to increase the reps. I used two 20-lb dumbbells when I went through the workout.

The second video is a Low Impact 12-Minute Core Sculpt. This workout is focused on working your entire midsection. This routine will work your abs from every angle-front, sides and back. It is designed to help strengthen and tighten your mid-section. I also incorporated movements to work your lower back, and upper glutes, because maintaining strength/balance in this area significantly impacts the results you are going to get in your midsection. A strong back helps you maintain alignment through your hips, and improves your posture.

During core exercises you should focus on keeping the core strong and engaged the entire time. You can do this by pulling your stomach muscles in & keeping them tight. You should still be able to breath, but engaging your core in this way will work your transverse abs. You can think of the transverse abs as an internal corset. They work across your midsection, horizontally, and act as an internal corset, pulling your waist in.

You can see in the picture above, that the muscle fibers in each muscle group of your core move in different directions. This is why it is so important to work in each plane of movement (horizontally, vertically & twisting) to engage each section of the core and maximize your results.

Have fun with today’s workouts! See you soon!

Melissa

Grab a timer and see how quickly you can get through this workout!

Beginner: 10 Reps Per Exercise
Intermediate: 15 Reps Per Exercise
Advanced: 20 Reps Per Exercise

Equipment: 2 Dumbbells, Chair, Jump Rope (substitute high knees or cardio of choice if you don’t have a jump rope).

1. 60-Seconds Jump Rope or 150 Jumps
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. 60-Seconds High Knees Jump Rope or 150 Jumps
5. Single Leg Squat/Leg Abduction-Right
6. Single Leg Squat/Leg Abduction-Left
7. 60-Seconds Jump Rope or 150 Jumps
8. Sit to Stand-Right
9. Sit to Stand-Left
10. 60-Seconds High Knees Jump Rope or 150 Jumps
11. Runner’s Lunge Lift-Right
12. Runner’s Lunge Lift-Left
13. Romanian Deadlift
14. 60-Seconds Jump Rope or 150 Jumps
15. In/Out Squat Jump
16. Plie Squat Press
17. 60-Seconds High Knees Jump Rope or 150 Jumps
18. Squat Walk-Right
19. Squat Walk-Left
20. 60-Seconds Jump Rope or 150 Jumps

 

 

Intervals: 12 Rounds of 10/50.

Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

1. Knee Plank Series (right)
2. Knee Plank Series (left)
3. Temple Tap Abs
4. Hip Drop Side Plank (right)
5. Hip Drop Side Plank (left)
6. Cobra Lift
7. Rainbow Plank (right)
8. Rainbow Plank (left)
9. V-Up
10. Side Plank Leg Series (right)
11. Side Plank Leg Series (left)
12. Reverse Plank Leg Lift

Repeat 1-3X (Photo Tutorial Below)
Optional: Pair with 10-30 Minutes of Cardio.