Diary of a Runner

30-Minute Conditioning Workout

/> /> /> droppingtheuglypounds:

15 plie squats

20 plank rows

30 one-arm press

15 knee tucks

30 split squat

30 wood chops

20 one-leg hip bridge

20 modified side-muscle kicks

20 elbow to knee crunches

20 scissor kicks

10 V-ups

20 midriff honer

20 hamstring honer

15 bingo wings

1 modified tummy shrinker

10 shoulder sculptor

10 total leg toner; holding dumbbell out in front

20 bum firmers

20 oblique blasters

5-10 weight-between-knee crunches

10-20 oblique V-ups

5-10 single leg row with leg lift

10-20 forward group lunge w/ dumbbells

5 sec hollow hold arms up

5 sec hollow hold arms down

5-10 sec mermaid front arms

5-10 sec mermaid back arms

5-sec side hollow hold left

5-sec side hollow hold right (same as above, but other side)

5-sec frontal support

This isn’t too bad. Anyone can do it. It picks exercises that focus on all the muscle groups, and it only takes about half an hour!!

Calisthenics are hugely important for building muscle! Remember: to lose weight and get fit, you can’t just do cardio. You have to do toning exercises, too. These are some great ones!! I just did this routine myself (:

Posted 1 month ago with 705 notes
© droppingtheuglypounds

via droppingtheuglypounds

#reblogging my progblog in case this would be helpful to anyone else- #its a good workout. i feel great :3 #workout #exercises #exercise #workouts #weight loss #weightloss #losing weight #fitspo #fit #fitness #calesthenics #calisthenics #calisthenic #toning #toning workout #muscle strength

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my daily work out. i also up the sets of 10...30. so 30 of each. and i also
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15 plie squats 20 plank rows 30 one-arm press 15 knee tucks 30 split squat 30 wood chops 20 one-leg hip bridge 20...
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15 plie squats 20 plank rows 30 one-arm press 15 knee tucks 30 split squat 30 wood chops 20 one-leg hip bridge 20...
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