Home workout for lean arms, abs and booty

I had so many people asking me for home workouts, I just had to make one! So, let’s get to it with a new easy home workout that you can do in 45 minutes. And yes, you will feel your muscles burn the day after. This home workout is quite easy, because that’s what I feel a home workout should be. You don’t want to have to mess with too much equipment, you just want to get into it. That’s why I give you a few options per exercise, with or without equipment. I did put in some challenging variations for the people that want to kick it up a notch, like me!

What you could use for this home workout is a yoga mat, a chair, some resistance bands, a pair of dumbbells and some ankle weights. If you don’t have a pair of dumbbells you could also use to water bottles to add some weight. Be creative and keep it moving, even if you’re working out at home. Make sure you take the time to keep your form right and don’t take to many breaks. Keep breathing, keep the energy high and just work it out. Watch the video and use my home workout routine below to get yourself started.

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This is a home workout for arms, abs and booty. And these are the exercises you’ll be doing:

Squats

– 4 sets
– 12 to 20 reps
– Use dumbbells to add weight. Hold them against your chest or stretch your arms out in front of you for a heavier variation.

Leg raises, back and forth

– 3 sets
– 20 reps per leg
– No weight added yet, but you can use a chair to keep your posture straight.

Leg raises to the side

– 3 sets
– 10 to 12 reps
– You can do these with or without ankle weights. I did two sets of these leg raises without weight first, then I used 1,5 kgfor three extra sets.

Knee ups + air punches

– 3 sets
– 15 to 20 reps
– You can do these with or without ankle weights. I used mine which are 1,5 kg to really work my thighs and glutes.

Front raises

– 3 sets
– 10 to 15 reps
– I used 1,5 kg dumbbells, but you can go heavier if you want.

Bent over shoulder fly

– 3 sets
– 10 reps
– I used 1,5 kg dumbbells, but you can go heavier if you want.

Chest press

– 3 sets
– 10 reps
– I used 1,5 kg dumbbells, but you can go heavier if you want.

Push ups

– 3 sets
– 8 to 10 reps, but go for more if you can
– I used body weight only, using the modified version on my knees.

Plank

– 3 planks each for 30 seconds

Plank with side steps

– 3 of these planks
– 10 to 15 side steps per plank
– I used body weight only

Crunches with resistance band

– 3 sets
– 10 reps
– I used a medium resistance band around my thighs. Keep pushing your thighs out while doing crunches.
– Extra note: I used straight arms, but you can also do the old school version with your hands behind your head.

Crunches with resistance band, legs up in the air

– 3 sets
– 10 reps
– I used a medium resistance band around my ankles. Keep pushing your ankles outwards while doing crunches.
– Extra note: I used straight arms, but you can also do the old school version with your hands behind your head.

Abductor with resistance band

– 4 sets
– 20 reps
– I used a medium resistance band, but you can go heavier if you like.
– Extra note: I did this exercise sitting up in the video, but you can also do this one lying down. It’s up to you!

Abductor with resistance band

– 4 sets
– 20 reps
– I used a medium resistance band, but you can go heavier if you like.
– Extra note: I did this exercise sitting up in the video, but you can also do this one lying down. It’s up to you! I ended up doing both and giving them each their own set to pump up the volume.

Lay down leg raises with resistance band

– 3 sets
– 10 to 12 reps
– I used a medium resistance band, but you can go lighter or heavier if you like.

Kick outs with ankle weights

– 3 sets
– 15 reps
– I used 1,5 kg ankle weights, but you can go lighter or heavier if you want to.
– Extra note: Point your toes during the exercise for leaner legs.

Kick backs with ankle weights

– 4 sets
– 12 to 15 reps
– I used 1,5 kg ankle weights, but you can go lighter or heavier if you want to.
– Extra note: Point your toes during the exercise for leaner legs.

home workoutPIN IT!

This is the 45-minute home workout I’ve but together. You can switch up the exercises if you like and keep it interesting for yourself. I made sure you start off with something easy before getting into the heavier exercises. I do suggest you keep the tempo steady, don’t take too many breaks. These are pretty simple exercises, but I do want to say that it’s still important to watch your form, safety first!

Want to see more home workouts? Please let me know so I can make videos to help you out. Now let’s get to it and start sweating baby!

Kaya-Quintana

P.S. Subscribe to my Youtube channel for more workout videos.

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