HAVE ONLY 15 MINUTES TO GET YOUR WORKOUT IN? This routine will get you the results you want in just a few minutes. If you have more time in your day do cardio after this workout.
The exercise routine has now changed. The best part is you will not plato doing the same old routine. For this workout you will need a timer. If you don't have a timer just do as many as you can until failure.
WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.
TOOLS: swiss ball, matt, free weights
HOW TO:
One minute each exercise or until failure. After moving from one exercise to the next, repeat routine for a total of 3 times.
Corkscrew
X Abs
Side Plank Raises
Either do this exercise with one foot in front of the other or to make it even more difficult, stack one foot on top of the other. You can also increase the difficulty by holding a weight on your hip. Get into the position shown. Raise your hips as high as you can and squeeze those obliques. Lower your hips back to just above the floor. Repeat and then swap sides.
Elevated Leg Crunch
Make your core workout more challenging by adding this elevated leg crunch. Make sure you use a lightweight ball (not a medicine ball). Assume start position as shown by placing a non-weighted ball between your feet. Bring hands behind head for support, and lift head, neck, and shoulders off floor by contracting your abs. Return to start position. Repeat 20 reps
Swiss Ball Oblique Crunche
You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight. Find a wall, or something to jam your feet against. Put the center of your body onto the swiss ball.
Crunch your oblique muscles and lift your upper body to the sky. Squeeze your obliques at the top of the movement. Hold for about 1/2 a second. In a controlled movement, lower yourself. Repeat 20 reps.
Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.
Tools:
Other post you will enjoy:
These are hard to read, is there any way to blow them up?
ReplyDeletewcasey1286 thank you for making me aware of the size. I posted it larger.
ReplyDeleteCaseysue, I am also excited to be doing these too. So glad to have you join me. :)
ReplyDeleteAny suggestions on what else I can use besides a workout ball to balance?I don't have one yet and I'm out of work unfortunately: ( so can't buy one. But I'd love to get back into shape as much as possible
ReplyDeleteOne leg on the sofa. But until think just use the sofa. When you finally can get a ball it will be worth it.
DeleteI'm definitely going to start this this afternoon, I'm fighting to get back in shape after my knee surgery & these seem like a good place to start!
ReplyDeleteFFLane: Yes there is many other ways to do that same exercise. I will on this workout place a sub exercise for you. Be on the look out for that. Working on it right now.
ReplyDeleteMegan, So glad you found me. Let me know if you need any modified exercise postings.
ReplyDeleteCongrats on getting started!!
Actually, since you asked lol I have subluxing patellas "the floating knee caps"...the surgery was done on my left & its looking like my right needs to be done. Anyways, I'm having a lot of trouble gaining my quad strength back. Any suggestions?
ReplyDeleteI think I have the same problem. My knee cap isn't attached to anything. I had surgery on my left. It didn't work.
DeleteChristel,
ReplyDelete1 thru 5 is one set? Yes
Should I repeat and do 3 sets? Yes
Cardio: I did my cardio for this one at the end for extra calorie burn.
Good questions. Thank you.
For some reason I only see the Mountain Climber Twist without the ball....is there supposed to be more to this?
ReplyDeletep.s. - Love the blog!
Erica, thank you for the love. I looked and the rest of the workout is there. If you still have trouble viewing the whole workout please let me know.
ReplyDeleteWhat kind of results should I expect in the 3 weeks?
ReplyDeleteBanging Body 3 Week Program starts for me today! This workout kicked my butt... HARD. It took me one hour to do 2 sets, and then I had to stop to get ready for work. I can already feel the soreness in my abs. But I loved the challenge!
ReplyDeleteLeeann, so glad you found me. I look forward in hearing about your success. Let me know if you need any help.
ReplyDeleteNevermind - it was an issue with my proxy at work. I'm able to see it just fine now. Thanks :)
ReplyDeleteMichelle, I did your day 1 exercise the other day and I was so sore! It was great! Some of these exercises call for a few items I don't have at home. I would love to print off your exercises and take them to the gym with me. Is this a possilbity?
ReplyDeleteRachel,
ReplyDeleteI love that sore feeling. I will check into how I can set it up so you can print these workouts. I am learning the tec stuff as I go. Thank you for the good question.
How many reps of move four( side plank )? Can I use free weights on the side plank row due to not having cables or bands?
ReplyDeleteJessica Toler
Thanks. My 'tukus' is beat, I love it!
DeleteThis one beat me up
Deletejac1326,
ReplyDeleteI love your goal! GO FOR IT GIRL! I run a little everyday. Do what you feel comfortable with after the workout. I do about 3 miles.
Let me know how it goes. I'm so excited for you!
Going to start these with my daughter. This cottage cheese in the back of my legs hasn't gone anywhere no matter what I have tried...going to give it a shot!
ReplyDeleteApril, so happy for you. Let me know how you are doing?
ReplyDeleteRide a bike if you have one is great for knee issues... Also just walking is good too. Knees are trouble when you need to keep them out of the workout. I have had to rest my knees and find the bike or walking is good enough foe keeping me in shape when the knees need a brake.
ReplyDeleteDecided to start your 3 week Banging Body program and HIGHLY underestimated how much this would kick my butt! Thank you for making it easy to find a great program. I am going on a work retreat in 4 weeks so this is PERFECT for me!
ReplyDeleteNellyhill, I am very proud of you. Keep up with the good work.
DeleteJust starting day 1 and already im out of breath and know im going to be sore tomorrow but im not giving up, im going to look great when my husband comes back from deployment!!!
ReplyDeletechrchblondy , you go girl... Show him what he's fighten for.
ReplyDeleteI just found your blog and absolutely love. I am trying to tone up without losing so much weight. I weight about 117 and would like to "thicken" up. What workout would you recommend?
ReplyDeleteMy 8 week program will do that. All you have to do is 8 to 10 reps at max weight for that many reps. Make sure you get your protein in too.
DeleteThroughout this 3 week plan, are you running every day? I only saw that you posted to run 6 or more miles for one of the days the first week...
ReplyDeleteCan I do this using my interval timer 50:10, like 4 sets of each? Is it less effective? That is what I am used to doing for exercises similar to this. I'm gonna try it right now!
ReplyDeleteJenni, how did it go?
DeleteAre you talking about your 8 week bikini workout? For protein what kind of diet would you suggest?
ReplyDeleteYes, bikini workout program. I like pure protein all natural. You can find that any where of check my food diary for ideas and products I like.
DeleteI have a herniated disc will this be ok for me to do?
ReplyDeleteSo excited about these awesome workouts!!! I have a group of girls starting AdvoCare's 24 Day Challenge and I know this site will be amazing for them! I will be referring a lot of my clients to u!
ReplyDeleteThats all that matters. Great job!
ReplyDeleteHi I just started this 3 week program I was wondering if we have to do a cardio exercise with every work out
ReplyDeleteJust started this work out today! i'm really excited about it. I was in a car accident about a year ago and still do not have all the strength in back so i had to modify some of the exercises. But some work out is better then no work out. After I did two miles of trail walking. Not up for running yet? do you think that is a decent first day work out?
ReplyDeleteYes, very much so. You know your limit. eveything you do counts. Do more later if you feel you need to work more. Go for another walk... But I am very proud of your first day.
DeleteSo glad I found your blog! I'm realistic and ready to put in all it takes! You seem to lay it out very clear and I like that modifying doesn't seem to be an issue. Day 1!Inteu
ReplyDeleteMake it happen
DeleteThanks to Pinterest I found your workout! I started today and it kicked my butt! I can already feel soreness! I am excited about the next 3 weeks!!:) Thanks!!
ReplyDeleteJust found this 3 week body makeover (thanks to pinterest!) and my mom and I are off to the gym to try it out! Looks like fun!
ReplyDeleteI am so excited for you. Keep me posted.
Deletejust found your blog from pinterest! 3 week body make over looks great! My mom and I are off to the gym to try it out!
ReplyDeleteI'm definitely going to start this program!! Question... do you have any suggestions for getting rid of the flappy part of the underarm between the shoulder and elbow?
ReplyDeleteGrab a dumbbell with your right hand and position your left knee and hand onto a flat bench. Keep your arm tucked into your side at a 90 degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat with your opposite arm.
DeleteWelcome. Sounds like you need to buy yourself atleast a band to workout with. They dont cost much and the results are worth it. Do a side plank without the row until you get a band.
ReplyDeleteok so i cant afford to lose any weight, am like 110 but i tried gaining weight and it all went to my stomach, it sucks because my legs and arms are still lanky but i look awkward like am bloated or something. What would you recommend?
ReplyDeleteI really would like to do these workouts! but i always have a problem with planks. Even when I ran cross country in high school, and was in amazing shape, I could never do them. No matter what I try I never feel them in my abs, they just hurt my knees and hips. I was wondering what I could be doing wrong or if there is something else I could do in place of the planks.
ReplyDeleteGonna start tomorrow!! Im so excited. I've done the exercises with the bender ball before and absolutely loved it! Just didn't have time to keep with it and it all came back. My motivation is to get the pregnancy weight off from my miscarriage last week before we start trying again in a few months. Wish me luck:-) im gonna walk at lunch and try doing the workout after work.
ReplyDeleteIs there any way you could make it printable? It comes out to 22 pages...
ReplyDeleteI am working on this problem. Try to have it fixed soon.
DeleteWelcome to the Extreme Team
ReplyDeleteDear Michelle,
ReplyDeleteThank you for the workouts! i'm starting tomorrow. Any suggestions for my mom? She's very sedentary and I told her to start by increasing her activity level in general. She works too much and can't run but is able to bike. She needs to build up to the exercises you post. Any advice is appreciated. Thank you so much!
Yes I am IFPA certified personal trainer and have been training people since 2003.
ReplyDeleteYour mom need to start with light weight or none at all and to only do as much as she can the first few weeks tgen she can try to do more sets and add a little more weight. Just have her make it fun by going through the motions of the exercise without pushing too hard. Soon she will be stronger than she thinks.
starting the Banging Body 3 week program today! so excited!! I just found this blog and love it!
ReplyDeleteWelcome to the team
DeleteI'm totally starting this today! I'm super stoked. I like that it's only three weeks. It makes it easier to finish. Thanks for posting it on pinterest!
ReplyDeleteIt seems, like no matter how much I work out my body never seems too get tight even if I loose inches and pounds. Any tips?
ReplyDeleteSounds like you need to lift maybe heavy at less reps. And watch ypur salt intake. Make sure you are getting cardio too. Never give up. Everyday you are getting in more shape than the next just keep it up.
DeleteStarted this workout today but would do all the reps. Going to do one again tomorrow ! Great workout ! Thanks !
ReplyDeleteStarted the workout today, but I think ill redo day 1 tomorrow seeing as I could hardly get through it. Great workout ! Thanks !
ReplyDeleteJust starting this work out today. I don't have all the equipment, so I'm hoping I can modify a bit. My husband is coming home for R&R from deployment in about 3 weeks, so I want to tone up a bit. I have a feeling I'm going to very sore! I love all of your positive comments!
ReplyDeleteHow do I get motivated to do this? I need to get in shape and lose weight but I just cant do it. I have no energy and and even though I know I have to I don't care to. I don't belong to a gym or have any equipment so I feel like I can't do any if this any way. What do I do...help.
ReplyDeleteCan you buy yourself one thing and thats bands? They are no more that 10 dollars. Target, walmart, ross and even cvs will have them. If you can't do that then start with something enjoyable like walking to music. I have a walking program coming up on monday. You will need to map out your walk somdays when I put how many miles you need to go. Map my run.com is great for that.
DeleteA few things to get yourself motivated. Listen to upbeat music before your workout. Wash your face and put your hair up. Try to look nice by putting on some makeup and then get yourself ready to workout. Do the walking routine might be just the thing you need. Above all you have me and you can report to me everyday and say how well you did. I will be your buddy to help you along the way. Its time not to give in to giving up. This is it.
Thanks Michelle. The thing is its easier said than done for me. It's not just with working out its everything in my life. I have no motivation to clean or even get off the couch. I can't get over this slump. I'm such a picky eater and it's so hard for me to eat healthy because of it. That and its so much easier to pick foo up. It's also hard because both my sister, my mom, my aunt and grandmother are so skinny. They eat what they want and do what they want with no weight gain. I feel like if I maybe had someone to work out or walk with me I could do it. I don't know...I don't want to make excuses but I feel like I just can't do it. I'm tired of being fat and not having energy and feeling bad all of the time. I'm just alone in this.
ReplyDeleteYou can't save someone until they are realize they are drowning. No matter how much life line I throw out if the person doesnt take the action of swimming and grabbing the rope they cant be saved. You must want it so bad that you would do anything to get it. You have to find the motivation within yourself to grab the line and kick your legs. So tonight look for it, pull it out of yourself some how and post me a comment in the morning letting me know you are ready to grab the line and start to kick to shore. You arent alone.
DeleteI am very excited to find this workout! I was diagnosed with Osteoporosis in January 2012 and I'm only 38. The specialist said I need to "extensively exercise" but didn't give me any other instructions. I know I'll be walking a lot but this exercise program looks like it will strengthen the muscles that will protect my bones if I fall! Thank you, thank you, thank you!
ReplyDeleteI have thought about it and I have set my goal for the Flying Pig Marathon. It is a 5k on May 5th. That's 57 days!!!! I use to run all the time and I loved it. I am going to start training Monday. I hope I can do this...it's going to be very hard. Thanks so much.
ReplyDeleteYou got this. Let me know how you are doinh along the way.
DeleteI am so excited to have found this workout plan! I'm about to start day 3 exercises tonight and after finishing day 1 and 2 the last 2 days, I'm already starting to feel muscles I haven't felt in a while. I can tell this plan is going to help me get over the plateau and back into the shape I want to be in!
ReplyDeleteyou are making me smile
DeleteWow I didn't think day one was going to be that hard, but I am definitely feeling it today!
ReplyDeleteI love your blog, iv been looking for a good work out routine to get back in shape and this looks challenging but perfect for me!! I think i am going to try and do this starting next week :) Do you usually incoporate cardio into all these workouts? When im at the gym i always do cardio and then work on muscle tone, is this what i should be doing?
ReplyDeleteplease do add cardio... i like the fat burn at the end that cardio will do for you.
DeleteHello, I start this workout tomorrow in conjunction with a new healthier diet and I was wondering if there was an easy way to print them?
ReplyDeleteThanks so much I am really excited!
i am working on it. i hope to have it up and ready soon.
Deleteno bulking. muscle is beautiful but no bulking with this routine. tone, tone, tone.
ReplyDeleteI am so excited I started this today and I'm so sore. I just started my journy into.getting heathly. Lost 20lbs by changing my diet alone, now I'm starting to work out. And so far I love working out.
ReplyDeleteSo happy to hear it. Such a good addiction.
DeleteHi Michelle! I'm looking forward to starting this workout but I just wanted to know if, for Day 1 if we do all of he moves? Thank you so much for posting this, I don't know what I would to if I hadn't found this!
ReplyDeleteYes, all of them. Glad you are here. Welcome to the team.
DeleteHello,
ReplyDeleteI'm a stay at home mom and I just don't have enough money to join a gym. I needed to get back in shape pretty badly. My little one is almost 3 years old now and I've still been carrying around all my post pregnancy weight. 2 months ago I'd had enough and changed my diet and exercise habits and have lost about 15 lbs. I'm looking to lose another 15 but needed a program that pushed me harder than what I've been doing but still allowed me to do it at home. Thanks so much for this. I SURE I'll be challenged by your workout. I'm just about to hit the hay, I'll be starting your program tomorrow morning :o) Thank you.
Erin
Welcome to the extreme team. keep me posted.
DeleteHey there!! I think this is fabulous: great pictures with great directions...i am starting tomorrow! i have always been a yo-yo dieter doing cleanses and then gaining it back by eating so horribly after. i have never been teeny tiny and know I wont be but I'd like to get to 145 150 and stay there; so i really wanna try to eat right and work out i had got down to 145 and now am bak up to 158 :( I know this is also really bad to do for my body so hopefully using your fabulous blog ill get on the right track and stay there thanks!
ReplyDeleteConnie
I got your back. We will make it happen. You arent alonr in this. keep me posted.
DeleteI dont have pdf yet but I do have a print it button in the bottom of the page.
ReplyDeleteI absolutely love this workout!
ReplyDeletei have prom in about 3 weeks and i was wondering is there anything else i can do to get my body in better shape faster? for diet, what would you suggest also? i need my obliques and sides to lose fat and they just dont look the way i want them to with everything i do. is there anything i can do to really get my abs and obliques in shape for a very fitting dress fast? thanks!:)
Also if you are able I would love to see prom pics.
DeleteI love this workout! i have prom in about 3 weeks and i reslly need help with my abs and obliques/ side ESPECIALLY. ive tried a lot of excercises and i'm not seeing results as fast/ well as id llike to. what do you recommend doing? thanks!
ReplyDeleteI am so excited to start this program!! I hope I have success by following it every day!
ReplyDeleteWelcome to the team. Keep me posted.
DeleteMichelle, what I can tell you is this will take some time! I kept up as much as I could but could not do the entire warm up without stopping. I also just did the workout the best I could. I hope to work my way to complete the entire workout.
ReplyDeleteYou are doing great. Totally fine to do what you can and build on it week after week.
DeleteThank you for the wonderful video for the warm up!! This is the best website I have ever stumbled upon thanks to Pintrest! You are amazing and love everything about this website. So many great tips and the encouragment is what is going to make me stick with the program! Thanks again for putting all this out there for those of us that need it so much!
ReplyDeleteMichelle, I am very physically active and health conscious, but I have trouble with fat around my shoulders and underarm. Do you have any suggestions to reduce that?
ReplyDeleteI want to make my lifestyle healthier, and I'm so glad i came across your blog. Thank you for putting in all the effort for all this. I cant wait to try these moves out!
ReplyDeleteLet me know how it goes.
Deleteok i love your page! but i was all set to start this plan tomorrow...went out and got a resistance band and all...and now the routine has changed! do you still have a link where i can see the original day 1?
ReplyDeleteThe link is gone off the internet tried my best to find it again but couldn't. The bands and ball and what ever else u bought work perfect for many, many of my workouts here. wiah I couls bring back the old one but sadly it is gone.
DeleteThe few things I use do help with getting some great results.
ReplyDeleteFirst day DONE! It kicked my butt and it took time but I did it. The Side Plank Raises were the most difficult for me because it hurt my wrists so I only did a partial rep of those and did extra Swiss Ball Oblique Crunches. One thing I was a little unsure about is whether or not to do cardio before or after the cool down
ReplyDeleteCardio before your cooldown. I am so proud of u for finding what works best for u and kept going.
ReplyDelete