6 Bodyweight Workouts from Top Instagram Trainers
Celeb trainer Jeanette Jenkins is that motivating instructor who can get anyone off the couch to break a serious sweat. While stars covet her expertise, Jenkins wants everyone in on the action. She promotes that mentality with her virtual weight-loss program, The Hollywood Trainer Club (thehollywoodtrainerclub.com and @hollywoodtrainerclub). On her page, Jenkins shares tons of insider info on toning your arms, legs and, her specialty, your abs—no crunches or sit-ups necessary.
Reverse Plank with Leg Pulls
1. Sit on the floor with palms flat on the ground next to hips, fingers facing toward toes and legs forward. Engage abs tightly, then press into hands and lift hips, keeping legs straight and resting on your heels.
2. With abs tight and plank strong, pull left leg up toward the sky, pointing toes and keeping leg straight, and extend to your full range of motion. Return left leg to floor and repeat with right leg. (Lower butt to floor whenever necessary.) Continue, alternating sides, for 8 to 10 reps.
Kira Stokes trains the famous, but she's still accessible to the masses with her #SMOTD, or Stoked Move of the Day, posts. Workouts from the creator of The Stoked Method are hardcore: She considers jumping rope your "active rest" time and believes you have to shock the body to change the body.
Reverse Lunge to One-Legged Dead Lift
1. Start standing, balancing on your right foot. Step back with left leg into a reverse lunge, keeping left knee 1 inch from the ground so that knees are bent at a 90-degree angle.
2. Hold the lunge for two seconds, then push off right heel to return to start position, balancing on your right foot and lifting left knee to hip level (arms by your side).
3. With chest lifted and right knee slightly bent, hinge forward with a flat back. Straighten and lift left leg behind you as you lower your upper body toward the floor. Once your upper body and left leg are parallel to the floor (or close to it), pull back up to start position. Do 10 to 12 reps, then switch sides.
Working out on a park bench, trying a new push-up variation, striking a yoga pose: Whatever it is that Under Armour–sponsored trainer Shauna Harrison challenges you to do will get you fit. Harrison loves a blended workout, combining Pilates moves with her boot camp sessions and doing jumps or TRX during yoga. In other words, boredom is not an issue.
1. Start in a plank position with hands in line with shoulders and feet hip-width apart. With right hand, lift arm and drive elbow behind you, keeping your right arm close to your side (fist should be parallel to armpit). Straighten the bent elbow behind you, without allowing your upper arm to rise during the movement. Lower arm to floor, then repeat with the left side.
2. Hop or step your feet forward to the outside of your hands and raise chest so you're in a low squat.
3. While in squat position, bend elbows to chest, keeping palms facing each other (a hammer curl). Return hands to floor and hop or step feet back to plank position. Do 5 reps. Use 5- to 8-pound dumbbells for an extra challenge.
Combine a seriously tough flexibility coach with a you-can-do-it strength training instructor and you have Erika Boom—trainer, former triathlete, mom and the founder of Belly-n-Kicks studio in Miami.
Plank with Twist
1. Start in a plank position, with arms straight, palms under shoulders and feet hip-width apart.
2. Bend elbows and lower chest to floor, then push back up to plank.
3. Rotate hips to face left as you reach left arm directly overhead, twisting to the point that your toes face left and left foot stacks on top of right foot in a straight line. Return to plank position. Do a push-up. Repeat, this time facing to the right. Continue doing a push-up before each twist. Perform 10 reps, alternating sides.
Maria Kang started a "no excuses" movement (and wrote The No More Excuses Diet) after a photo of her, her kids and her six-pack went viral. Now she regularly posts inspiring photos of other fit moms practicing what she preaches. She also shows you how to bust out of a workout rut by putting a fresh spin on familiar exercises, whether that's having a push-up contest with your kid or using new equipment, like battle ropes or kettlebells.
Standing Side Crunch
1. Stand with feet shoulder-width apart, hands on hips. Raise right arm above your head. Bend torso to the right while simultaneously lifting your right leg.
2. Tap elbow to knee. Extend right leg out toward the side, straightening it without putting your foot on the floor (make it easier by tapping toes to floor). As you straighten your leg, reach your right arm overhead. Repeat the side crunch motion, tapping elbow to knee. Do 15 reps. Switch sides and repeat.
If working out intimidates you, follow Lauren Boggi. At her Lithe studio, this mom of one teaches a cheerleading-based cardio and sculpting workout. Her daily moves typically feature a set of dumbbells, a resistance band or a mat.
The LB Squeeze
1. Wear socks for this move and perform it on a smooth surface so you can easily slide feet back, creating a stability challenge. Balance on left leg while lifting right leg to hip level.
2. Slowly bend left leg, sliding the toes of your right foot directly behind you, until right leg is as straight as it can go. Exhale to engage abs, then slide right leg forward to return to standing position, keeping pressure on standing leg and simultaneously extending arms to shoulder height. Lower arms at the top of your stand. (To make this harder, use weights.) Do 10 reps, switch sides and repeat.