5 Body Shapers

Without Gym And Excuses

5 Body Shapers. Healthy Living Magazine

5 Body Shapers. Healthy Living Magazine

Just because you don’t have time to get to the gym or maybe you don’t have a gym membership, it does not mean you cannot get your workouts in.

No excuses! All it takes is a little determination to get your butt outdoors and with summer coming that shouldn’t be a problem.

Here are a few simple yet highly effective exercises you can do just about anywhere.

walking lunges

5 Body Shapers. Healthy Living Magazine

5 Body Shapers. Healthy Living Magazine

Everyone knows about them because they are the exercise that will leave you having trouble sitting down on your butt for days after. Start off by standing with your feet about hip width apart. Take a large step forward and bend both knees until your back knee almost touches the ground. The way to know if you’re doing them right is to make sure that there is a straight line from your shoulder, your hip, and your knee. If not, you took too wide a step. Make sure to keep your shoulders back and chest up and continue in a forward motion alternating legs.

I recommend three to five sets of 20 total reps of this exercise.

air squats or body weight squats

5 Body Shapers. Healthy Living Magazine

5 Body Shapers. Healthy Living Magazine

Like walking lunges they are also shaping the legs and butt. Start with your feet about shoulder width apart or slightly wider depending on how tall you are. If you are taller you may have to go a bit wider than shoulder width. Turn your toes slightly out. With your chest up and shoulders back begin to bend your knees and sit back into your heels. You should lower yourself to about 90 degrees or just below (slow and controlled) and power yourself back up with more speed, making sure not to hyperextend the knees.

I recommend three to five sets of 20 - 30 reps of this exercise.

mountain climbers

5 Body Shapers. Healthy Living Magazine

5 Body Shapers. Healthy Living Magazine

This exercise targets the whole body and it works as a placeholder between your lunges or air squats rather than resting. To start off, begin in a plank position with wrists lined up under your shoulders and belly pulled in and tight. You are going to alternate bringing feet up towards your hands in a quick running type motion. If you are not flexible enough to bring your feet all the way up, it’s ok, bring them to wherever you can. Make sure to keep your belly tight during this movement and don’t let your hips sag all the way to the ground.

I recommend three to five sets of 30-40 reps of this exercise.

push-ups

5 Body Shapers. Healthy Living Magazine

5 Body Shapers. Healthy Living Magazine

One of my favorite exercises and one that is all too often neglected by women. If you struggle with regular body weight push-ups try elevating your hands on something that is stable. Begin by starting with your hands just outside of your shoulders and belly and keep your booty tight. You’re going to lower yourself down, leading with your chest and then push away from the object your hands are on. The key to a good push-up is allowing your chest to stretch and squeezing your shoulder blades together while you lower yourself. Then use your abs, your legs, and your chest to push yourself back up. Once you’ve graduated from doing them elevated, you can take it to the ground!

I recommend three to five sets of 10-15 reps of this exercise.

step-ups

5 Body Shapers. Healthy Living Magazine

5 Body Shapers. Healthy Living Magazine

Another strong exercise for targeting the booty, especially. Find something stable to put your foot on and then keeping all your weight in the heel of the foot that is elevated, step up. Make sure to go straight up and not to travel forward. Use your booty by keeping your weight planted in your heel. You can raise your knee at the top of the step-up for some added core and balance challenge. The foot that is on the ground can start slightly bent with your toes on the ground. Once you have completed your reps, switch to the other leg.

I recommend three to five sets of 15-20 reps on each leg of this exercise. Doing them in combination with the push-ups would keep your heart rate up and give a calorie burn.

supplements

MHP Paleo Protein—beef and egg white protein source so there is no dairy. No artificial sweeteners. It is sweetened with stevia. I take it after my workouts with a banana and unsweetened almond milk.

MHP Omega Strong—I usually take at night before bed. It helps to lubricate the joints and provides mental focus and support to the brain.

Vitamin D3—I take 1,000 IU twice a day with food. Vitamin D3 is a powerful immune booster and can prevent many chronic diseases.

Photography by Angie MyersHair/Makeup by Courtney Christopherson using Benefit Cosmetics
Sarah Grace is a CrossFit competitor and an American College Of Sports Medicine certified graduate of Fitness Institute International Inc.
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