Your Shopping Bag

Remove

Wonder Waterbottle

Color: Pink

Size: Small

$45
Remove

Ultimate Body Transformation

12 Week Fitness Program

$45
Remove

Wonder Waterbottle

Color: Pink

Size: Small

$45
Total
$188

Shipping & Taxes Will Be Calculated at Checkout

Get Geared Up

Get all the equipment you need for your program, in an easy, affordable bundle, for at home or at the gym.

  • At-Home Workout Equipment Bundle

    Details >
    $98
  • At-Home Workout Equipment Bundle

    Details >$98

Routines for Busy Days

  • Body Weight Workout Routines for Busy Days

    It may seem difficult or impossible to incorporate a workout through your busy schedule, especially when it is required to go to the gym. If you only have about ten minutes, if you simply do not have the energy to go to the gym, there is a meter of snow outside, you’re on vacation, there is a lot traffic or you have little space to work with, here are some intense and effective routines for a quick workout. No need for dumbbells, equipment, gym membership or a lot of time!

    Routine #1

    If the routine is too easy, do not hesitate to do it more than once.

    Plank—4x30sec/rest 10sec

    Put yourself in a push-up position, hands directly under the shoulders. Contract your shoulders down and keep your abs and glutes contracted. Make sure your body is in a straight line from head to toe.

    Hold the position for 30 seconds

    Rest 10 seconds

    Repeat 4 times

    Glute Bridges—2x20reps/10sec rest

    Lie on your back, arms on each side of your body. With your knees bent, keep your feet about one foot (30cm) from your glutes. Push through your heels to raise your hips. Activate your hamstrings. You should only have two points of support: your heels and your shoulders.

    Hold the position for 5 seconds, then repeat 20 times

    Take a 10 second rest then do a second series

    Walkouts—2x10reps/1min rest

    Stand with your feet at shoulder width, drop your hands to the ground, bending only the hips. Without moving your legs, walk your hands until you reach the plank position. Push up and return to your initial position by walking with your hands back towards your legs.

    Perform 10 repetitions

    Take a 1 minute break then do a second series

    Squats—3x20reps/10sec rest

    Standing with your feet slightly wider than shoulder width, point your feet outward. Keeping your core straight, perform a squat by pushing your knees outward until you reach a 90 ° angle. Push through your heels to return to your standing position.

    Perform 20 repetitions

    Rest 10 seconds then do 3 series

    Circuit #1

    Do the circuit 4 times without rest.

    Reverse lunge

    8 repetitions per leg/16 repetitions total

    Starting in a standing position, take a long step back so that your front knee is at a 90° angle. Return to the original position by pushing through the heel of the front leg.

    Spiderman push-up

    5 repetitions on each side/10 repetitions total

    Starting in a push-up position with your hands on the ground. Bring your right knee to your right elbow. Try to touch your elbow with your knee. Get as close to the ground as possible during this movement and go back up when you are bringing your elevated foot back to the its starting position. Continue by bringing the left knee to the left elbow.

    Repeat 5 times on each side

    Jumping Jack

    Perform 20 repetitions

    Plank/push-up

    Do 10 reps on each side/20 repetitions total

    Start in a push-up position with your hands on the ground. Go down on your forearms, one arm at a time. Then go back up on your hands, one arm at a time. Do not do a push-up. Perform 10 repetitions starting with the left arm and then 10 more repetitions starting with the right arm for a total of 20 repetitions.

    Circuit #2

    Do the circuit 4 times without rest.

    Right side plank — 30 seconds

    Left side plank — 30 seconds

    Squat jump — 30 seconds

    Push up – 30 seconds

    Burpees— 30 seconds

    Split squat jump — 30 seconds

    Run

    Quick 20-minute interval running workout:

    5-minute warm-up

    1 minute light jog

    30 seconds fast walk

    1 minute light jog

    30 second sprint

    Rest 1 minute (light jog or walk)

    30 second light jog

    1 minute fast running

    30 second sprint

    30 second light jog

    1 minute fast running

    30 second light jog

    30 second sprint

    Rest 1 minute (light jog or walk)

    1 minute fast running

    30 second light jog

    1 minute fast running

    1 minute sprint

    30 second fast running

    30 second sprint: Give it all you got!!!

    1 minute walk

See All Articles >

Ready For your next Challenge?

Start A new program