Here at LC.com, May marks a month for us to start getting in shape so that we feel our best when it comes time to lie by the pool or beach during summer. And, with May being our wedding month here on the blog, finding fun and new ways to shape up for the big day is a hot topic, to say the least. This summer, we’ll be kicking off an exciting new series of workout posts with our favorite trainer, Dr. Hunter Vincent. Not only does Hunter know what he’s talking about when it comes to fitness, he’s also a resident physician with a background in physical medicine and rehabilitation—meaning he knows how to correct our form, prevent injuries, and keep our bodies moving in all the right ways while working out.
So, to round out our Wedding Bells month, today Hunter is here to share a workout that’s perfect for all of you bridesmaids- and brides-to-be out there. It’s also ideal for those of you trying to get into the best bikini shape of your life. May we present to you: The total body workout that will get you ready for anything in life. The name says it all! These moves are basic enough for beginners, but they incorporate all the muscles in your body, resulting in an all-over toning routine.
Keep reading and follow along with us for a challenging and super effective workout. We’ll hand it off to Hunter from here!
8 Total Body Exercises To Get You Ready For Anything In Life
1. Inch Worms, 10x:
Here’s a great warm up exercise that focuses on actively stretching the entire body and activating your abdominal muscles. Start in a standing position and slowly walk your hands away from your feet until your hands are out past your head. Then, while keeping your legs straight, take tiny steps with your feet to walk up toward your hands. Try to walk as far as you can while keeping your legs straight. Try this 10 times and you’ll feel your body start to heat up! Expert Tip: Keep your feet flexed, not pointed, to get a good warm up in your calf muscles. 10 reps.
2. Mini Band Walks, 2x:
Whether you’re a professional athlete, weekend warrior, or you workout everyday, activating the hip muscles is essential for improving biomechanics and helping to minimize injuries. I like to start my workouts with a mini band warm-up because it sets a solid foundation for the rest of the exercises. There are many ways to incorporate mini bands into your workouts, but try the lateral mini band walks to start. Place the band around both of your ankles, and stand up tall with good posture. With your legs straight, slowly walk sideways, opening your legs wider than shoulder width apart. If you’re doing this right, you will feel your butt burn! Expert Tip: Be sure your knees bend right above your ankles. Don’t let them bend outward or inward—you want them hip width apart. Trust me. 2 sets of straight legs, 2 sets sideways, 2 sets of open legs.
3. Bulgarian Split Squat:
Here’s a great exercise for toning the quadriceps and glutes while simultaneously incorporating balance and flexibility. Start by placing your back foot on a raised surface, whether it’s a park bench, workout bench, or step up box. Then bring your front leg forward so that you are standing in a balanced “split squat” position. Drop your body towards the floor, trying to touch your back knee to the ground. Expert Tip: Make sure to keep your front knee behind your toe to protect your knee. 10-15 reps.
4. Squat Jumps:
If you want to be ready for anything in life, you’ve got to be willing to get a little dynamic. Plyometric exercises, such as squat jumps, are definitely not easy, but they are super effective. Not only do they activate fast twitch muscle fibers, they also are a great way to engage lots of your muscles, mobilize many joints, and keep your body functionally fit. Not to mention, they will definitely get your heart rate going! 10-15 reps.
5. Single Leg Roman Dead Lift:
There are too many benefits to count with this exercise! It’s a classic go-to exercise for any total body workout. To start, balance on one foot and hold a dumbbell in the opposite hand. The key is to keep your body as long and straight as possible. Keeping your balancing leg almost straight, bend from the waist and try to lower your body until you are parallel to the floor. You should feel this in your hamstrings, glutes and hips. This is a great exercise to promote strength throughout a large range of motion. Warning: You will be sore after these! 10-12 reps.
6. Side Plank:
This ab exercise is a classic on the list of total body exercises. It promotes contraction of all layers of the abdominal muscles, as well as excellent support for the smaller stabilizing muscles of the spine. You don’t always have to make things complicated to get the most benefit—doing this exercise correctly can get great results. Expert Tip: Make sure you are engaging your obliques by pushing your hips up as much as you can. Hold on each side for 30-60 seconds.
7. Push Up to Dumbbell Row:
This exercise is tough and targets all-over toning in the best way possible. It will have you wondering which muscle is working the hardest! Start by doing a push up with one dumbbell in your hand. When you get back to the top of your push up, you are going to pull the weight to your hip, rotate your body so that you’re in a side plank, then press the weight up towards the ceiling. Bring the weight back down to the ground, with control, and go back into your push up again. This complex exercise works all of the main muscles in upper body and requires great rotary core strength. If you want a solid workout, this isn’t one to leave out of your routine. 8-10 reps on each side.
8. Stability Ball Pulse Planks:
When it comes to developing core strength, sometimes the smallest movements can achieve the best results. Start in a standard plank position with your forearms on the ball. Expert Tip: Always remember to activate your core and glutes, and maintain a straight spine. Once you are here, slowly extend your elbows away from your body about 6 inches, then return to your starting plank position. Technique is key with this exercise. But these plank pulses pack a big punch! Your abs will thank me come bikini season. Repeat for 30-60 seconds.
Does this workout sound good or what? We feel stronger just reading about it. We recommend repeating the above routine two times, ending with a full body stretch sesh. But you can repeat at many times as you want if you’re feeling super strong! You can also go through all of these moves just once if you’re working out on the fly.
How will you get in shape for wedding and bikini season?
Let us know if you give it a try in the comments below. We want to hear the full review: Your favorite moves, your least favorite moves, your sorest muscles, and any tips you found along the way. And get excited for more workouts like this coming to LaurenConrad.com this summer.
Another big thanks to Hunter for showing us this workout and to Melissa Norton for being our fitness model.
XO Team LC
Photos: Stephanie Todaro for LaurenConrad.com
SOURCE:/blog/2016/05/get-fit-the-total-body-workout-that-will-get-you-ready-for-anything-in-life/
