Total Body Tone Fest! No equipment easy home workout

RECREATION

2018-05-18

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今天我们和健身达人Cassey Ho做一个全套身体锻炼!你无需任何器械,只需要你和你的垫子。


Today we're doing a total body workout with Cassey Ho! You don't need any equipment, just you and your mat. We're going to take it in three sections. 

In the first section we're going to focus on the legs and booty, we're really going to exhaust it, and get your heart rate up. 

In the second section, we'll rest that part of your body and head over to the arms and back

Finally, we're going to end with abs and obliques, and VOILA, your entire body will be worked on.

Chinese-Vietnamese Cassey Ho is an award-winning fitness instructor and entrepreneur. She is the creator of Blogilates, the #1 female fitness channel on YouTube with over 500 million video views and 4 million subscribers. Cassey is a certified group fitness instructor and Pilates mat and Reformer teacher (ACE, NESTA, Balanced Body), who advocates finding joy in the act of working out and letting it become part of one's lifestyle.


Front-back Kick




Begin in standing position with your hands on your hips.

Point your toe and lift your leg up, kick front, then press it back. This is one rep.

It's a lot of balance work so we'll be working your core, if you need to hold onto a chair or wall, go ahead and do that.

Do 10 reps on each side.


Pointed Soldier Kicks




Stay in standing position with hands on your hips, tighten your abs and squeeze your quads to lift your leg as high as you can.

Make sure you are standing straight and that your core is activated the whole time.

Do 16 reps (8 kicks on each side).


Standing Butt Pulse




Stay in standing position with your hands on your hips.

Lift your right leg straight behind you, point your toe and use your glutes to pulse your leg upwards.

Keep your standing leg straight.

Try to keep your hips square and your core tight the whole time.

Do 15 reps and then slightly bend the knee of your standing leg, and do another 15 reps.

Switch to the other leg and repeat for that side.


Pointed Soldier Kicks

Repeat the pointed soldier kicks from step number 2 above.

Do 12 reps (6 kicks on each side).


Tricep Push-ups

Hands underneath your shoulders and knees down. To increase difficulty you can do the pushups on your toes rather than knees.

Make sure your body creates a straight line from the top of your head to your knees (or feet, depending on your starting position).

Lower your body on two counts by bringing your elbows back and keeping them close to your body.

Press through the heel of your palm to lift yourself up on two counts.

Do 10 reps.

You got this!


Wide Push-ups

Now take your hands wider than your mat, elbows are going to come out.