Get a Fierce Physique

Get a Fierce Physique

No Gym – No Dumbbells – No Kidding

This is about as uncomplicated as it gets. These eight compound moves use zero equipment and will fry and firm the flab – fast. Aim for three rounds of the first four exercises – with 30 second breathers between the circuits – then repeat with the next four moves.

Pencil Squat: Targets shoulders, abs, butt, inner thighs and calves

  • Stand with feet together, arms extended overhead.
  • Jump feet shoulder-width apart and squat, touching fingertips to floor between feet.
  • Jump up to return to start position, bringing fete together and pressing arms overhead.
  • Do as many reps as you can for 30 seconds.

Tap Up: Targets shoulders, chest, arms and abs

  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Lower chest to floor as you bend elbows close by ribs, then press up to start position.
  • Lift right hand to tap left shoulder, then place palm back on floor.
  • Repeat push-up, then switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.

Table Saw: Targets shoulders, triceps, abs and butt

  • Sit on floor with knees bent, feet flat, palms on floor beside hips; lift hips a few inches off floor.
  • Press hips up into tabletop position (body parallel to floor from shoulders to knees) as you extend right leg diagonally up and simultaneously reach left hand to touch right foot.
  • Return to start; switch sides and repeat.
  • Continue alternating for 30 seconds, doing as many reps as possible.

Low Squat Sprint: Targets butt, quads and calves

  • Stand with feet wider than shoulder width, elbows bent by sides, palms facing forward.
  • Lower into a squat and raising up on balls of feet, sprint in place.
  • Continue for 30 seconds as quickly as possible.

Ladder Hop: Targets abs and calves

  • Start on floor in plank position, balancing on palms and toes, arms extended and body forming a straight line from head to heels.
  • Keeping palms planted and shoulders steady, hop both feet one foot forward, then one foot back to start.
  • Finally hop both feet forward close to hands, then back to start to complete 1 rep.
  • Do as many as possible for 30 seconds.

Wall Climber: Targets abs, butt and legs

  • Stand with feet hip-width apart, elbows bent by sides and hands in front of shoulders, palms facing forward.
  • Quickly alternate bringing knee toward chest (like a high knees run) as you extend opposite arm overhead: Extend left arm overhead as right knee comes up, then drive left elbow down as right foot returns to floor.
  • Repeat, extending right arm overhead as left knee comes up.
  • Continue alternating as fast as you can for 30 seconds.

Knee in Pike: Targets shoulders, abs and legs

  • Start on floor in forearm plank position, balancing on forearms and toes, body forming a straight line from head to heels.
  • Bring right knee in toward chest, lifting hips into a pike position; quickly return to plank and repeat with left knee.
  • Continue alternating as fast as you can for 30 seconds.

Knees and Toes: Targets abs, butt and legs

  • Stand with feet hip-width apart, arms by sides.
  • Run in place, bringing knees high to touch left hand to right knee, then right hand to left knee.
  • Next, tap left hand to right foot (as right foot lifts), then right hand to left foot (as left knee lifts).
  • Repeat, tapping knees, then feet, as you go.
  • Continue for 30 seconds, doing as many reps as possible.

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