Welcome to your next eFit Club session! Today’s workout is a perfect mix of strength, stability, and cardio all using just your bodyweight. We’re focusing on five powerhouse moves: Jumping Jacks, Leg Raises, Squat Jumps, Glute Bridge Marches, and Side Planks. This routine is designed to get your heart pumping, activate your core, fire up your legs, and strengthen your glutes anywhere, anytime. Let’s get moving with Jumping Jacks. This classic warm up exercise is a full body movement that raises your heart rate and wakes up your muscles. Start standing tall with your feet together and arms at your sides. Jump your feet out wide while swinging your arms overhead, then quickly jump back to the starting position. Keep a steady pace and soft knees. Jumping Jacks are excellent for boosting cardiovascular endurance, improving coordination, and loosening up the whole body for the work ahead. Next up: Leg Raises. This simple but challenging core exercise targets the lower abs like nothing else. Lie flat on your back with your legs extended and hands by your sides or under your hips for support. Keeping your core tight, lift your legs up toward the ceiling until they’re at a 90-degree angle, then slowly lower them back down without letting your feet touch the floor. Move with control the slower, the better. Leg Raises strengthen the lower abdominal muscles, hip flexors, and help improve core stability. Now we’re adding some explosive power with Squat Jumps. Stand with your feet shoulder width apart, lower into a squat by pushing your hips back and bending your knees. From the bottom of the squat, explode up into a jump, reaching for the ceiling. Land softly back into the squat position and repeat. Squat Jumps are a fantastic way to build strength and power in your quads, glutes, and calves, while also adding a cardio element that keeps your heart rate high. Moving to the mat: Glute Bridge March. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips up to form a straight line from shoulders to knees this is your bridge. While holding your hips up, lift one knee toward your chest, lower it back down, then lift the other knee. Keep alternating in a smooth, controlled march. The Glute Bridge March targets the glutes, hamstrings, and lower back, while also challenging your core to keep your hips stable. Finish strong with the Side Plank. This is one of the best exercises for building oblique strength and core stability. Lie on your side with your elbow directly under your shoulder and legs stacked. Lift your hips so your body forms a straight line from head to heels. Hold this position, engaging your core and squeezing your glutes. Switch sides halfway through. The Side Plank not only works your obliques but also strengthens your shoulders and improves balance. Put these five moves together for a well-rounded, no equipment workout that builds endurance, core strength, and lower-body power. Focus on good form, steady breathing, and staying in control your body will thank you for every rep. Let’s get after it, team!
Video Duration: 10:57
Welcome to your next eFit Club session! Today’s workout is a perfect mix of strength, stability, and cardio all using just your bodyweight. We’re focusing on five powerhouse moves: Jumping Jacks, Leg Raises, Squat Jumps, Glute Bridge Marches, and Side Planks. This routine is designed to get your heart pumping, activate your core, fire up your legs, and strengthen your glutes anywhere, anytime. Let’s get moving with Jumping Jacks. This classic warm up exercise is a full body movement that raises your heart rate and wakes up your muscles. Start standing tall with your feet together and arms at your sides. Jump your feet out wide while swinging your arms overhead, then quickly jump back to the starting position. Keep a steady pace and soft knees. Jumping Jacks are excellent for boosting cardiovascular endurance, improving coordination, and loosening up the whole body for the work ahead. Next up: Leg Raises. This simple but challenging core exercise targets the lower abs like nothing else. Lie flat on your back with your legs extended and hands by your sides or under your hips for support. Keeping your core tight, lift your legs up toward the ceiling until they’re at a 90-degree angle, then slowly lower them back down without letting your feet touch the floor. Move with control the slower, the better. Leg Raises strengthen the lower abdominal muscles, hip flexors, and help improve core stability. Now we’re adding some explosive power with Squat Jumps. Stand with your feet shoulder width apart, lower into a squat by pushing your hips back and bending your knees. From the bottom of the squat, explode up into a jump, reaching for the ceiling. Land softly back into the squat position and repeat. Squat Jumps are a fantastic way to build strength and power in your quads, glutes, and calves, while also adding a cardio element that keeps your heart rate high. Moving to the mat: Glute Bridge March. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Lift your hips up to form a straight line from shoulders to knees this is your bridge. While holding your hips up, lift one knee toward your chest, lower it back down, then lift the other knee. Keep alternating in a smooth, controlled march. The Glute Bridge March targets the glutes, hamstrings, and lower back, while also challenging your core to keep your hips stable. Finish strong with the Side Plank. This is one of the best exercises for building oblique strength and core stability. Lie on your side with your elbow directly under your shoulder and legs stacked. Lift your hips so your body forms a straight line from head to heels. Hold this position, engaging your core and squeezing your glutes. Switch sides halfway through. The Side Plank not only works your obliques but also strengthens your shoulders and improves balance. Put these five moves together for a well-rounded, no equipment workout that builds endurance, core strength, and lower-body power. Focus on good form, steady breathing, and staying in control your body will thank you for every rep. Let’s get after it, team!
