Jess & Ethan Round 1

I feel very lucky to be surrounded with people who care about their well-being and their fitness! That being said, I wanted to introduce Jess and Ethan. Aren’t they like total, 100% couple goals? They both take their fitness so seriously and I love it!
I’ve known Jess for about 3 years now, we both work for the same company so we see each other on the daily! I haven’t known Ethan for very long, but he and Jess are dating so that’s how we were introduced.

​I asked them both to put together a 20 minute workout for the days that they don’t have much time at the gym. Jess focused on abs & cardio, while Ethan did a quick full body workout. Since there are two different workouts, I decided to split them up into two posts… look for part 2 on Tuesday!

If you have any questions about the workout or about them, they would be more than happy to talk to you and help you out! Just leave a comment below and I can get you in touch. I hope you enjoy these workouts today- Happy Friday!

Cardio & Booty

1. Russian Twist

Russian twists are simple, yet very effective at building abdominal muscles.
  1. Lie down on the floor placing your feet either under something that will not move or have a partner hold them down. Your legs should be bent at the knees. You can also do this by holding them bent and slightly off the ground.
  2. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you or holding a weight (more advanced).
  3. Twist your torso to the right side until your arms are parallel.
  4. Hold the contraction for a second and move back to the starting position. Now move to the opposite side performing the same techniques you applied to the right side.
  5. Repeat 20-30 times (50-60 for more advanced) and do 3-4 sets (5-6 sets for more advanced).

Variation: As you get more advanced, you can hold a weight with both arms for resistance.

2. Side Plank

Targets obliques and mid-back.
  1. Get into a side plank position by balancing your weight on one elbow and lifting your hips off of the floor. Keep your body straight and feet stacked.
  2. Place the top-side hand on the back of your head so your elbow is pointing to the ceiling. This will be your starting position.
  3. Hold the plank for 30 seconds in this position.
  4. At 30 seconds begin to pull your elbow and head down towards the floor while keeping the plank position with the rest of your body, and extend your elbow and head back up to the starting point at a quick pace.
  5. Repeat this for the next 30 seconds. This will give you a 1-minute plank.
  6. Do all reps for one side before switching sides. You will do one 1-minute plank on each side

3. Sit-ups w/ Stacked Heels

This exercise targets all abdominal muscles.
  1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
  2. Now place the heel of your right shoe on top of the toe of your left shoe.
  3. Now, cross your arms in back of your head, lightly holding the base of your skull, and extend your elbows out to touch the mat/floor. This will be your starting position.
  4. As you exhale flatten your lower back to the floor while curling the torso upwards. Hold at the top position for a second. Then twist your upper torso, elbows and head to the right. Hold for one second then twist back (you should now be looking at the ceiling) and then inhale as you lower back to the floor.
  5. Repeat 20-30 times (50-60 for more advanced) and do 3-4 sets (5-6 sets for more advanced).

4. Leg Lifts

This is great for working your lower abdominal muscles.
  1. Lie with your back flat on the floor (or exercise mat) and your legs extended in front of you.
  2. Place your hands, palms down, on the floor beside you.
  3. Raise your legs off the ground (exhale as you go).
  4. Keep your knees locked throughout the exercise.
  5. Hold for 30 seconds, or as long as you can (or you can raise up and down with no hold, just 20-30 reps.)
  6. Return to starting position.
  7. For more advanced, you can lift all the way up into an almost parallel position with the wall (meaning you lift your glutes with your legs).

5. Bridges

Great for the glutes!
  1. Lie on your back with your knees bent and your feet flat on the floor, approximately hip distance apart.
  2. Your feet should be in a comfortable position — not too close to your butt and not too far away. Experiment with different placements of your feet to find the best fit.
  3. Inhale: Take a deep breath in, expanding into your back and your lungs.
  4. Exhale: Keeping your torso in one flat piece, press your feet into the mat and squeeze your butt as you lift your hips up off the mat.
  5. Come up high enough that your body makes a straight line from your shoulders to your knees. Don’t press up so high that you can’t see your knees.
  6. Inhale: Maintain the Bridge position.
  7. Exhale: Still holding the bridge, think of pulling your belly button into your back, squeeze your butt, and try to lengthen through the front of your hips.
  8. Inhale: Hold the Bridge position.
  9. Exhale as you come back down to the mat.
  10. Complete 30-40 reps (50-60 for advanced). Repeat 3-4 times.
  11. Transition by bringing your knees into your chest to relax your back. Put one hand on each knee and slowly roll up to a sitting position.

Variation: As you get more advanced, you can hold a weight(s) on your hip bones for resistance.

6. Plank

Works your entire core (including your abs, back and glutes).
  1. This is an important abdominal exercise. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
  2. Keep your body straight at all times and your forearms and palms of hands flat on the floor. Do not clasp your hands.
  3. Hold this position for 30 seconds to 2 minutes depending on how advanced you are with this exercise.

Variation: As you get more advanced, you can lift one leg and stack foot on top of your other heel. Or you can bring one knee into the side (close to your armpit) and extend all the way out to the starting position. Switch legs every other rep.

7. Fire Hydrants

Booty and abductors (outer thigh)!
  1. Position yourself on your hands and knees on the ground. This will be your starting position.
  2. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. (Or you can lift your bent knee straight behind you and up with foot flexed.)
  3. Pause at the top of the motion, extend leg to a straight position, bring back to a bent position, and then slowly return to the starting position. (This can be done out to the side as well with the fire hydrant exercise.)
  4. Perform this slowly for a number of repetitions, and repeat on the other side.

8. Standing Leg Lifts

Again, great for the glutes!
  1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
  2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
  3. Slowly bring the raised leg back to the floor as you breathe in.
  4. Repeat for 20-30 reps.
  5. Repeat the movement with the opposite leg.

Variations: You can perform the same movement with a low pulley attached to your ankle using an ankle attachment. Optionally, you can use exercise cables as well. You can also create a variation by pointing the toe outwards (of the leg you are lifting) and turn your knee slightly outwards as well.

9. Side Jack Knife Sit-ups

Targets the rectus abdominis and the obliques
  1. Lie flat on the floor (or exercise mat) on your back with your arms extended straight back behind your head and your legs extended. Then turn to your side with one are straight above your head and the other out in front of you with your palm facing down to help stabilize you. This will be your starting position.
  2. As you exhale, bend at the waist while simultaneously raising your legs and arm to meet in a jackknife position, on the side, creating a V. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor. The upper torso should be off the floor.
  3. While inhaling, lower your arm and legs back to the starting position.
  4. Repeat for 20-30 reps.
  5. Switch sides and repeat.

10. Dumbbell Side Weight Bend

Abs & obliques (you know the drill).
  1. Stand up straight while holding a dumbbell (or plate) in the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
  2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
  3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
  4. Repeat for 20-30 reps and then change hands.

11. Stair Climber

Total body cardio workout- you can make it as difficult or as easy as you want!
  1. Select the appropriate level, resistance, and body weight.
  2. Start with 15-20 minutes and make sure to use your arms, as well as push down with your heels.
  3. If you’re not sweating within the first 5 minutes you need to up the level and intensity. Work up to 45 minutes to one hour of cardio each day.

Be sure to check out Jess on insta at jess.b_fit
I’m trying to convince her to become a personal trainer cause HI. She would be bomb.
Also, check back here on Friyay for her BF’s post. Warning: He’s also a bad-a in the gym. Be ready.

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