Perfect Assets and Abs 17

An Effective Resolution-Ready Workout

Jennifer Menzer

Certified personal trainer and nutrition coach

Owner of WellFit Concierge

5115 N. 40th St., Phoenix, AZ 85018
WellFitConcierge.com

Looking for an effective resolution-ready workout you can do at home? This no-equipment-necessary circuit targets your legs, booty and core to turn them into lean, toned muscle. The five-exercise circuit is perfect for all levels of fitness. Aim for as many repetitions as you can within the allotted time and focus on good performance over repetitions. As you get stronger, you’ll be able to increase your repetitions and perhaps add a hand weight to increase the challenge. Use a kitchen timer or download an app to time your circuits. 

Perform each of the five exercises for 50 seconds of work and 10 seconds of rest in between exercises. Rest for up to one minute after completing the five exercises. Repeat the circuit two to four more times. 

Squat to Standing Elbow to Knee Crunch

Stand with feet shoulder-width apart and hands behind your head. Bend your knees and lower your hips until your thighs are parallel to the floor. Press through your heels and squeeze your glutes to stand back up, straightening the legs. Lift your right knee toward your chest and crunch left elbow to your right knee. Repeat the squat and crunch right elbow to left knee. Continue to squat and alternate knee to elbow crunch for the duration of the circuit.

Plie Squat to Side Leg Lift

Stand with feet slightly wider than shoulder-width apart and toes turned out laterally. Squat down, and as you stand up, extend a straight right leg out to the right. Repeat the plie squat and as you stand up, extend a straight left leg out to the left. Continue alternating leg lifts after each pile squat. 

Glute Bridge to Reverse Crunch

Lie on your back with your knees bent, feet on the floor. Squeeze your glutes and press through your heels to lift your pelvis up to a bridge position. Lower onto your back, and then use your abs to curl your hips off the floor, knees toward your chest. Return your feet to the floor and repeat.

Kneeling Donkey Kick

From table position on your hands and knees, keep your right knee at a 90-degree angle and raise your leg behind you until your thigh is parallel to the floor, glutes engaged. Return to table position and repeat on left side. Continue alternating legs for each kick.

Side Plank Leg Lift

Start in a side elbow plank on your left side, right hand on your hip or on the floor for support. Lift your right leg up until its parallel to the floor, just higher than your hip. Lower your right leg to meet your left and continue to lift and lower until the halfway mark in time. Switch to the other side halfway through.

For more information on Jennifer Menzer and WellFit Concierge, visit @WellFitConcierge on Facebook or @JennMenzer on Twitter and Instagram.