Now that the new year has arrived, it’s time to launch our resolutions and, fortunately, by Khloe Kardashian revenge body trainer, lace stoneshared with hollywood life EXCLUSIVELYthe 30 minute bootcamp workout you can do at home or outdoors to get fit and get your body moving.
Lacey has shared her 8-exercise workout routine below, and the best part is, the only equipment you need is a couch and your bodyweight.
FULL BODY BOOTCAMP – 30 minute bootcamp
8 exercises to be repeated 3 times
“First round: 45 seconds
Second round: 30 seconds
Third round: 20 seconds
1. Incline Sofa Push-up – Chest and core
2. Couch Squat Hits – Legs and Glutes
3. Dips – Triceps
4. Plank Holds: Core and Back
5. Booty Pops – Rear
6. Bike – Core
7. Burpees – Full cardio
8. Speed Skater – Legs and Cardio”
1. Incline Sofa Push-up – Chest and core
“Maintain a push-up position with hands shoulder-width apart on the couch. Lower yourself so your chest hangs over the couch, then hold that position for 2 seconds before returning to the starting position.
2. Couch Squat Hits – Legs and Glutes
“Start with your feet planted on the floor with your butt sitting comfortably on the sofa. Stand up quickly, putting your weight on your heels. Once standing, move your hips forward before returning to the starting position.
3. Dips – Triceps
“Dip your butt towards the ground by bending your elbows. Keep your elbows pointed back and bent as you lower your body. Pause for a second, then straighten your arms to return to the starting position. Focus on using your arms, not your legs, to lift your body and be sure to keep it straight up and down without leaning forward or backward.
4. Plank Holds: Core and Back
“Start face down in a plank position with your forearms and toes on the floor. Engage your abdominal muscles, pulling your belly button towards your spine. Maintain this position throughout the interval.
5. Booty Pops – Rear
“Lay your back on the floor, with one knee bent and the same foot flat on the floor. He lifts the opposite leg and bends the knee so that the hip and knee are at a 90 degree angle. Place the backs of your elbows against the bench. Push your knees out, squeeze your glutes and lift your hips until they’re in line with your torso, then lower your back to the starting position.
6. Bike – Core
“Lie on the floor with your lower back pressed into the floor (pulls your belly button in to target your deep abdomen as well). Place your hands behind your head, then pull your knees towards your chest and lift your shoulder blades off the ground, but make sure you don’t pull your neck. Extend your right leg at a 45-degree angle to the floor as you rotate your upper body to the left, drawing your right elbow toward your left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same movement on the other side for one rep. Make sure you don’t pull the neck!
7. Burpee – Full cardio
“Start by standing up straight and bring your feet together. Bend over and place your hands on the floor and jump your feet back to form a plank. Then jump up, simultaneously engaging your core. Jump back until you are fully extended. Make sure your butt doesn’t stick out. Again, put your feet back on your hands and stand up.
8. speed skater
“Get into an athletic stance with knees slightly bent and hips back. Explosively push off one leg and jump onto the other leg while swinging your arms. Then, hold the landing, pause and, without touching the ground, repeat the back and forth movement during the pause.
Need more workouts? “If you’re looking for quick and easy exercises that get your heart rate up, train with me on IG Live every Tuesday and Thursday during our global lockdown at 8am PST or join my online workout program at virtualtraining.laceystonefitness.com,” Lacey shared. “Also, with the quarantine, many clubs are sharing live workouts every day, some of my favorites are @THEWALLFitness, @Barrys and @BodyBySimone.”
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Source: Hollywood Life
Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
