Slim, Sassy, and Strong Do-Anywhere Exercise Routine


You don’t need a gym full of machines to get an amazing workout, the most effective exercises are those that use several muscle groups synergistically to mimic real world movements that you can do with nothing but a fixed surface, such as the ground.

All movement is initiated through your body’s “core”: your hips, glutes, and supporting abdominal musculature. Whether bending down to pick up your child’s toy or lifting a heavy box above your head, those muscles are crucial. You are not going to build that slim, sassy, and strong core and lower body by sitting on a machine. For those of us itching to experience some sun and fresh air after a winter stuck inside, the world is your gym and the ground is your equipment.

Exercise Plan to a Strong Lower Body

Do each exercise for 30 seconds at high intensity. Complete each movement uninterrupted before moving on to the next, in a circuit fashion. Rest for 30 seconds (or as long as needed) after completing the entire circuit and repeat two more times. As you become stronger and the routine becomes less challenging, increase intensity by incorporating added resistance via a weight vest or dumbbells. Do this twice a week as part of your full-body exercise plan.

1. Squat Jumps:

WORKS QUADRICEPS, GLUTES, AND HAMSTRINGS.

Stand with feet shoulder-width apart and place your hands behind your head as if you were in a crunch position on the ground. Keep the chest up and your arms in place, and squat down as low as you can (remember form: sit back and keep the knees in line with your toes). Explode up into a jump, getting your feet off the ground as much as possible. Land in a squat position and repeat.

2. Step Up:

WORKS GLUTES AND MULTIPLANAR BALANCE

You’ll need a platform of some kind, a park bench is perfect. Place one foot on the platform. Stand on the platform by extending the hip and knee of the first leg, and place second foot on the bench. Step down with the second leg. Return to the original standing position by placing the first foot on the floor. Repeat first step with opposite leg, alternating steps between legs.

3. Lateral Lunge:

WORKS GLUTES, HAMSTRINGS, AND ADDUCTORS

Stand with your feet shoulder-width apart, place your hands on your hips. Step out to the right and shift your body weight over the lead (right) leg, making sure to squat at a 90 degree angle. Sit back, initiating the movement with your glutes, keeping your back as upright as possible. Push off and bring your right leg back to center, completing one rep. You can alternate legs or finish all reps on one side before repeating on the other side to complete one set.

4. Glute Bridge

WORKS GLUTES, HAMSTRINGS, AND ABDOMINAL STABILITY

Lie flat on the floor with hands by your side and knees bent. Keep your feet shoulder-width apart. Pushing your heels against the floor; lift your hips while keeping your back straight. Hold at the top. Consult with a health-care provider before engaging in any fitness program.

Your Slim, Sassy, and Strong Body Nutrition Plan

As the adage goes: you can’t out-train a bad diet. Building a lean and strong body begins in the kitchen. Losing body fat while maintaining lean muscle mass requires a diet focused on whole nutrient-dense foods, ensuring you meet your micro and macronutrient needs, while staying satiated and maintaining energy levels.

Breakfast & Snack

Breakfast

  • 1 cup (cooked) rolled oats with a dash of cinnamon
  • 1 large hard-boiled egg
  • 1 medium banana

Snack

  • Slim & Sassy® TrimShake in water with 2 drops of Slim & Sassy Metabolic Blend

Lunch & Snack

Lunch

  • Large green salad – 2 cups mixed greens, 1 cup mixed raw vegetables 4 oz. grilled chicken

Snack

  • Slim & Sassy® TrimShake in water with 2 drops of Slim & Sassy Metabolic Blend

Dinner & Dessert

Dinner

  • 1 cup (cooked) brown rice
  • 4 oz. stir fry vegetables
  • 4 oz. grilled salmon

Dessert

  • 1 cup plain Greek yogurt
  • 1 cup mixed berries
  • Handful of almonds

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