Stand with feet shoulder-width apart, while holding a dumbbell in each hand in front of your legs. Don’t arch your back! Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can, while raising your arms up to shoulder height. Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then return to start position to complete one rep.
Donkey Kick + Side Extension
Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push your foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. Your back should remain perfectly still in a neutral spine with your hips square to the floor. As you’re lifting your leg, lift the opposite arm up and to the side until it’s in line with your shoulder. Reverse the movement and return just short of the start position to complete one rep. Complete the same number of reps with both legs and arms to complete one set.
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
Lunge + Side Extension
Stand, holding a pair of dumbbells, in a split stance with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. As you lower, lift your arms up and to the side until they’re at shoulder height. Exhale and push back up to the start position to complete one rep.
3 Legged Crunch
Begin in the down dog position. Lift one leg up behind you as far as you can. This is your starting position. Exhale as you bring your knee down towards your chest. Quickly return to the start position to complete one rep. Do not bend your arms or arch your back during the movement.
Hydrant + Extension
Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. As you’re lifting your knee, lift the opposite arm up in front of you. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg and arm to complete one set.
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Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.