Take On Our Fitness Friday Challenge

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Try Hers' Fitness Friday Workout Challenge

Friday is hands-down the most exciting and hyped up day of the week, and that’s for good reason. Why not do workouts that represent all of the good that Friday stands for? We’re posting a fresh workout idea each Friday on our Instagram feed @MuscleandFitnessHers.  Here are some of the workouts you may have missed. Try one today or try them all this week!

SEE ALSO: These Moves Will Help You Keep Your Six-Pack

-Minute Abs Attack

1. Russian Plank: Begin in elbow plank, forearms on floor under shoulder and legs extended behind you, abs tight, forming straight line from head to heels. Actively bring shoulder blades back and squeeze glutes, abs and fists as hard as possible. Hold 20 seconds; rest 10 seconds; repeat 3x.

2. Deadbug: Lie face up on floor, knees bent 90 degrees above hips, arms extended above shoulders. Keep lower back pressed into floor and lower right leg and left arm toward floor. Repeat on opposite side; continue for 1 minute.

3. Ball Twist: Sit on floor with knees bent holding a medicine ball or other weight. Twist torso from side to side while holding ball close to your body. Continue for 1 minute.

4. Side Plank: Lie on right side, legs stacked, right elbow on floor under shoulder and right forearm perpendicular to body. Extend left arm above shoulder. Lift hips, forming straight line from head to heels; for a challenge, lift left leg. Hold here 30 seconds; switch sides and repeat.

5. One-Arm Situp: Lie faceup on floor with legs extended, holding a kettlebell or dumbbell in left hand directly above shoulder. Using abs and trying not to push off with right hand, lift upper body off floor until you’re sitting up fully. Keep left arm extended throughout. Reverse movement and repeat for 30 seconds; switch sides.

Booty Booster

1. Frog Jump: Stand with hands behind head and squat down low, keeping chest up. Jump a few feet forward, staying low and landing in squat.* Box Jump: Drop into a low squat each time you land on the step or box; focus more on the cardio burn and less on height.

2. Split Squat Jump: Stand in the middle of a step bench or low box. Jump down to straddle the step, landing in a squat, then do a double pulse at the bottom of the squat. Jump back to start and repeat. * Lateral Squat Shuffle: Stand to one side of step or low box with right foot on top of it. Jump to the right, landing with left foot on the step and right on the floor. Continue jumping back and forth

Double Your Results

1. Twisting Lunge: Stand with feet wider than shoulders holding single dumbbell with arms extended, chest height. Twist torso to left, pivoting off right foot; lower right knee to floor in a lunge. Twist to right side without stopping in center, keeping arms extended and front knee tracking over ankle. Repeat for one minute.

2. Squat Jack: Stand with feet hip width, holding dumbbells at shoulders, palms in. Squat until elbows touch knees, then explosively jump up, pressing dumbbells overhead. Land in squat and repeat for one minute.

3. Push-Row-Raise: Begin in pushup position holding heavy weight in right hand on the floor and light weight in left hand. Do a pushup, then row right arm. Lower weight to floor and extend left arm above shoulder, rotating torso to left. Lower back to floor and repeat. Repeat for one minute, then switch sides.

Power On

Complete as many rounds as possible in 10 minutes. 

1. 100 jumps with rope (No rope? Just jump in place with an imaginary one)

2. 10 Star Jumps (From a squat, jump up reaching arms and legs out; land in squat and repeat

HIIT Treadmill Workout

Start with a light jog for three minutes and then complete 10 minutes worth of one of the levels below. Walk for three minutes upon completion to cool down. 

Beginner: 20 seconds of work 40 seconds recovery x 10 

Intermediate: 30 seconds of work 30 seconds of recovery x 10 

Advanced: 40 seconds of work 20 seconds of recovery x 10 

Note: Once you can complete the advanced level and need more of a challenge, try adding a slight incline for variation. *Does not include three-minute warm-up or cool down.

SEE ALSO: 10-Minute Treadmill Blast 

No-Gym Quickie Workout

Do one set of each move, taking minimal rest between exercises. Rest 2 minutes after each circuit; repeat 3-4 times or however long you have time for. 

Squat (20 reps): Use just your body weight for resistance; keep weight over heels. 

Incline pushup (20 reps): Place your hands on an elevated surface like a step or bench. 

Glute bridge (20 reps): Lie face up with feet on floor, knees bent; push hips toward ceiling, squeezing glutes at the top. 

Walking lunge (20 total; 20 per leg): Alternate legs as you lunge forward, keep front knee over ankle. 

Pushup (20 reps): Keep head in line with spine and abs tight. 

Crunch (25 reps): Keep hands behind head and lift shoulders off floor.

Power Up

The single-arm and leg dumbbell snatch engages all your muscles in one explosive move that also challenges your balance and stability. Pair it with jumping jacks for some fat-burning cardio. . *
Single-arm and leg dumbbell snatch: Balance on left leg, holding weight in right hand at side. Squat down, bringing right leg behind you; lower weight toward arch of left foot. Explosively draw dumbbell upward close to the body, continuing in one smooth motion until right arm is extended overhead. Do as many reps as possible on one minute then switch sides and repeat for another minute.
* Do jumping jacks for one minute.
* Repeat series (2 minutes dumbbell snatches, 1 minute jumping jacks).

Fire Up Your Abs

Show your abs a little extra love with this quick but effective bodyweight series that’ll target your core from every angle in just 5 minutes.

V-Ups: Lie face-up on the floor, arms extended next to head. Exhale, tightening core and lifting arms and legs until knees are bent 90 degrees and torso about 45 degrees to floor. Inhale to return to floor but don’t let hands or feet touch down. Repeat for one minute.

Hip Dips: Begin in a side plank, legs and hips stacked and body weight on forearm. Lift hips so you form a straight line from head to heels. Lower hips toward floor, touching down briefly, then straight back to side plank. Repeat for one minute; switch sides.  

Plank Ups: Begin in a full plank position, hands on floor under shoulders and legs extended. Lower left elbow down to floor, then right elbow, so bodyweight is on forearms. Then straighten left arm, followed by right. Repeat for 30 seconds, then switch directions, lowering with right arm first for another 30 seconds.

Reverse Plank: Lie face up on floor with legs extended, palms on floor below shoulders, fingers facing body. Lift hips, squeezing glutes and thighs, so your body forms a straight line from head to heels. Hold for one minute.

Leg Day on One Machine

Get all of your leg moves done in one place! The cable machine is all you need to get a great lower-body workout. Try doing 2-3 sets of each of the following five exercises to sculpt an amazing booty and legs. 

Front Squat: Stand between two stacks with long bar placed over shoulders (set cable to low), arms crossed in front of body. Squat down as deeply as you can, then push through heels to return to start.

Deadlift: Stand on a low step or box, holding cable handles in each hand, arms at sides. Hinge forward from hips, bringing torso parallel to floor; bend knees slightly. Pull through glutes to return to standing, keeping arms extended.

Standing Abduction: Stand to left of cable stack with right foot in a handle around the ankle. (Hold machine lightly for support with left arm). Lift right leg as far as possible out to right side, working against resistance of the cable. Lower to floor and repeat.

Glute kickback: Attach ankle cuff to low-pulley cable. Facing weight stack, place right foot in cuff, and step back with nonworking foot. Drive your leg straight back, squeezing glutes. Bring leg forward to start position, resisting the pull of the cable. Repeat for reps, then switch sides.

Bulgarian Split Squat: Stand facing away from machine with right foot on top of low step or box and left foot about three feet forward. Hold cable handle in left hand, elbow out to side. Bend both knees about 90 degrees. Stand up, keeping handle near shoulder; squeeze through glutes at the top.

Super Squat Series

Boost your booty and tone your legs with variations on this go-to bodyweight move!

Do 3 sets of 15-20 reps of each squat. Then go admire yourself in a mirror from front and back.

1. Figure-4 Squat: Stand with feet hip distance, forearms stacked in front of chest. Cross left ankle onto right thigh, opening left hip, and sit back, hips first, until right thigh is parallel to the floor. Drive through heel to return to standing. Do all reps on this leg; switch sides and repeat.

2. Hindu Squat: Stand with feet hip-distance apart. Rise up onto balls of both feet, then lower into a squat, reach both arms forward. Keeping heels lifted, rise back to standing.

3. Shrimp Squat: Hold top of left foot in left hand, knee bent. Squat down on right leg, reaching toward floor with right hand. Stand up and repeat.

Multi-Task Your Moves

These two-in-one exercises are great for hitting your daily fitness target on a time crunch. 

1. Oblique Press. Kneel with left leg bent behind you, right knee forward, holding a dumbbell in right hand with elbow bent 90 degrees, shoulder height. Slowly reach up and over the left with right arm, reaching left fingertips toward floor. Hold 2 counts, return to start. Do 15 reps; switch sides.

2. Biceps Lunge. From a lunge position, holding two dumbbells at sides with palms in. Bend both knees 90 degrees; at the same time, curl weights toward shoulders. Stand up and straighten arms. Do 15 reps; switch sides.

3. Pushup Press Row. Begin in a full pushup position with hands on floor holding dumbbells. Do 1 pushup. Straighten arms, then row one weight up toward the side of your body, balancing on other hand and feet. Once weight is near ribcage, extend arm behind you. Reverse the movement and lower back to start; repeat on opposite side. Do 10-12 reps per side.

SEE ALSO: 4 Weeks to Six-Pack Abs

 

Booty Booster

Do 3 sets of each of these 3 exercises. Let us know how you like it!

1. Banded Goblet Squat: Place a miniband just below knees and hold a heavy dumbbell vertically with both hands, elbows pointing down and close to body. Lower into a deep squat, bringing elbows inside knees as you push outward on band. Drive through heels to stand back up. (8-12 reps)

2. Glute Bridge: Lie face up on floor and place a weight plate, barbell or other weight over hips. Flatten your lower back, tuck tailbone under and lift hips, raising hips as high as possible while squeezing glutes. Lower back to start and repeat. (10-15 reps).

3. Seated Hip Abduction: Sit tall with a miniband just below knees, feet hip distance apart. Pulse knees out to sides, keeping feet on floor. (20-30 reps).

SEE ALSO: 15-Minute TRX Flab Fighter

Kettlebell Quickie

This total-body kettlebell routine will give you a complete workout with minimal equipment.

1. High pull. Start with kettlebell on floor between legs; hinge forward to grasp handle with both hands. Explosively lift KB off the floor in a straight line, then back to start position, tapping to floor. Use your hips, squeeze glutes and keep elbows high. 

2. Goblet squat. Turn KB upside down and hold the main part of the weight, elbows close to body. Squat down, bringing elbows toward inside of knees; stand up and repeat. 

3. Two-handed swing. Put KB back on floor between legs. Hinge forward from waist and grasp handle with both hands. Hike the weight behind you between legs (like you would a football), then snap it forward, bringing it to about chest height; use your legs and glutes to power the movement. 

4. Russian twist. Sit on the floor with knees bent holding KB at sides of handles. Twist torso to the right, moving from your center; switch directions and twist left. For a challenge, raise your feet. 

5. Clean and press. Hold KB on one hand with opposite arm extended out to side. Squat down, bringing weight between legs. Clean the weight to shoulder so palm faces forward and elbow is close to side. Extend arm directly above shoulder. Reverse movement and repeat for 30 seconds; switch sides.

SEE ALSO: The 28 Day Bikini Body Workout Plan 

Leg & Booty Booster

Get a leg up on your weekend with this do-anywhere lower-body series.

1. Reverse lunge and kick: Lunge back with one leg, then kick that leg forward as you stand up. Do each side for 30 seconds.

2. Side lunge: Step to one side, bending that knee 90 degrees while keeping opposite leg straight; push back through glutes of bent leg. Step back to start and repeat; do each side for 30 seconds.

3. Low squat jump: Squat down as low as you can; jump up slightly, staying in squat, land while still in squat, staying as low as possible. Continue for 30 seconds; hold for 30 seconds in low squat.

4. Single-leg squat: Squat down as deeply as you can on one leg, keeping weight over heel. Do each side for 30 seconds.

5. Close-stance squat jump: Stand with feet together. Squat down, keeping feet together and keeping weight over heels; jump up explosively, pushing through heels. Land back in squat. Continue for one minute.

SEE ALSO: The Ultimate Glute Workout 

-Minute Abs

Do each move for one minute; try the challenge version if you want to amp up the intensity!

1. Jack Knife: Lie face up on floor, knees bent, arms lifted past ears. Reach hands toward legs as you lift knees toward hips. Challenge: Keep legs straight (pictured). 

2. Russian Twist: Sit holding medicine ball or other weight. Lean back about 45 degrees; rotate torso to right, back to center, left, and back again. Challenge: Keep feet lifted throughout.

3. Ab Reach: Lie face up on floor, legs above hips, arms above chest. Crunch up, reaching towards toes. Challenge: Hold a medicine ball or other weight.

4. Side Plank: Do 30 seconds per side. Challenge: Lift top leg.

5. Full Plank: Challenge: Lift one arm and opposite leg.

SEE ALSO: 7 Moves for an Hourglass Figure

-Minute Challenge

Do this free-weight fat-burning sequence as many times as possible for 5 minutes. You’ll work your arms, chest, shoulders, core, glutes and legs (pretty much everything!) while getting your heart rate sky high! 

You can do this with dumbbells or kettlebells, holding them throughout the move. 

1. Pushup: Start in a pushup position with a flat back, holding a kettlebell or dumbbell in each hand. Do one pushup.

2. Row: Holding full push-up, row one weight up to your side; lower and repeat with opposite arm.

3. Squat: Jump feet forward and stand up into the bottom of a squat.

4. Biceps Curl: Stand up and curl weights to shoulders.

5. Shoulder Press: Explosively drive weights overhead, palms facing in until arms are fully extended with biceps by the ears. That’s one rep. Repeat!

SEE ALSO: 2 Best Methods to Build a Sexy V-Taper

Power-Plyo Workout

Try our Plyometrics workout that can be done in 25 minutes or less.  Do each exercise for 60 seconds, with no rest in between moves. Rest 60 seconds between circuits.

Repeat circuit 3–4 times.

1. Star Jumps: Jump as high as you can, extending arms and legs out to sides.

2. Mountain Climbers

3. Lateral Speed Skaters: Jump explosively from side to side, pushing off with the outside leg and using your arms for momentum.

4. Jump Squats: Begin in a deep squat and jump up explosively, landing in squat with each rep.

5. Burpees 

SEE ALSO: Hardcore Waist Whittlers

-Min. Plank Challenge

This #MFHersFit #FitnessFriday challenge is all about the plank—the perfect core exercise plus more! Do each of the moves below, holding as long as you can or up to 1 minute (take breaks in between if needed). 

1. Forearm Plank: Elbows on floor under shoulders.

2. Twisted Knee to Chest Plank: From full plank, bring one knee toward opposite triceps and back to start; alternate sides.

3. Side Plank: Keep legs stacked, body weight on palm or elbow; 30 sec. per side.

4. Plank Jacks: From full plank, jump feet in and out as if doing jumping jack with lower body.

5. Row/Kickback Plank: From full plank, hold weight in each hand. Row one elbow toward ribs, then straighten arm behind you; reverse and repeat. Do 30 sec. per side.

SEE ALSO: Top 10 TRX Body-Sculpting Moves

HIIT Cardio

Try our #FitnessFriday #HIIT challenge! 

1. Incline Treadmill Walk: Warm up at 6% incline, 4.0-4.2 mph (5 min.)

2. Plyometrics: Hop off the treadmill and do any one of the moves below (1 min.)

A. Jump Squats

B. Jump Switch Lunges

C. Pop Squats

D. Burpees

E. Mountain Climbers

F. Alternating Reverse Lunges

3. Incline Treadmill Walk or Jog: Recover by walking at 6% incline, 4.0-4.2 mph or jogging at 3% incline, 5.0-6.0 mph (2 min.)

4. Repeat: Continue plyo/walk or jog cycle for 20 minutes; switching up your plyo moves. Finish with a 5 min. cool down at 2-4% incline and 4.0 mph walk.

SEE ALSO: 15-Minute Fat-Burners

Booty Blaster

This 15-minute fat blaster helps boost your backside while burning calories. 

1. Incline Treadmill Walk: Walk on the treadmill at the highest incline you can handle without holding on (shoot for 10-15%) for 5 minutes.

2. Deadlift: Use barbell or dumbbells, or single-leg (2 sets, 15 reps).

3. Forward/Reverse Lunges: Do 12 forward lunges and 12 reverse lunges, alternating legs.

4. Frog jumps: Squat down then explode into a jump, landing softly in a squat. (2 sets, 10 reps).

SEE ALSO: 4 Days of Tabata and Supersets

Rope Burn

Try this 10-minute calorie blaster! Get your heart rate sky high while working every major muscle group with this intense heavy rope workout.

How to do it: Hold the end of a rope in each hand and begin in an athletic stance. Do each move for 30 seconds; rest 60 seconds. Repeat twice. 

1. Slams: Raise rope overhead and slam to the floor. 

2. Alternating Waves: Explosively lift and lower the rope. 

3. Claps: Swing ropes in and out, clapping together in the middle. 

4. Jumping Jacks: Do jumping jacks while holding ropes in each hand.

5. Circles: Go clockwise or counterclockwise with ropes. 

SEE ALSO: 5 Moves to Sculpt Strong, Lean Legs

-Minute Fat Fighter

Give body fat the 1-2 with this fast and furious kickboxing routine.

1. Jump Rope: 5 minutes.

2. Front Kick/Side Kick: 30 sec; switch legs. 

3. Left Jab/Right Cross: 30 sec. 

4. Right Side Kick/Left Side Kick: 30 sec.

5. Left Hook/Right Cross: 30 sec.

6. Left Uppercut/Right Uppercut: 30 sec..

7. Jump Rope: 5 min.

SEE ALSO: 20 Minute Fat-Blaster

Roll With It

Foam rollers are amazing for helping to release tight muscles, but they’re also pretty handy as a strength tool, adding a balance challenge and giving your abs some extra work. Try this 5-minute sequence as a quick tone-up routine before or after you roll out. 

1. Roller Squats: Stand on a foam roller with feet hip-width apart, keeping arches directly on center of roller. Extend arms forward to shoulder height. Squat down as deeply as you can, then return to standing; repeat for one minute.

2. Leg Pulls: From push-up position, lift right leg a few inches off the floor, keeping hips square. Repeat for 30 seconds; switch sides.

3. Dips: Sit on the floor just in front of roller, placing hands on the roller with fingers facing body. Lift hips a few inches off the floor. Bend elbows behind you, then straighten arms. Repeat for one minute.

4. Pull Ins: Begin in a push-up position but this time with hands on floor and shins on roller with legs extended behind you. Bending knees toward chest, pull roller forward as far as you can, then roll back to start and repeat for one minute.

5. Pushups: Begin in a push-up position, hands shoulder-distance apart on roller with legs extended behind you. Lower chest toward floor, balancing hand on roller. Straighten back to start and repeat for one minute.

SEE ALSO: 30-Minute Do-Anywhere Circuit

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