Do you want to get the most out of every minute of your training? Get inspired by IFBB bikini pro-Talia Terese to increase your heart rate and improve your muscles along with your metabolism in just a few minutes! With dynamic full-body exercises that create sculpted shoulders, arms, abdomen and legs, you’ll be able to train even when you’re busy and get the physique you want.
Exercises for a Fit Body
Dumbbell Squat Reach & Lift
- Stand with the dumbbells at your sides; Keep your palms facing inward. Squat until the weights land in the middle of your shins.
- Get up from the squat position and raise your arms forward until they are parallel to the floor; Keep your arms straight and your palms facing each other. Simultaneously lift your right leg up until it is parallel to the floor; Do not bend your leg.
- Return to squat position and repeat with left leg.
- Complete two sets of 20 repetitions.
Keep hands behind head and jump explosively with both legs.
Prisoner Jump Lunge
Target: Core, Legs
- Stand in a lunge position with your right foot forward and your left foot behind. Place hands behind ears to activate core and correct posture.
- Jump with your right leg, taking power from the front of your left foot.
- While jumping, switch legs and land with your left leg in front and your right leg behind.
- Complete two sets of twenty reps per leg (40 reps per set).
Plate Up-Chop
- While in a squat position, hold a weight plate just above your right foot.
- Without bending your arm, turn on the axis of your right foot and lift the plate diagonally up, bringing it to 45 degrees over your left shoulder.
- Bring the plate back over your right foot; Keep your arms straight throughout the exercise.
- Complete two sets of twenty repetitions per side.
Keep your chest up and your abs tight as you lower the plate. To increase resistance, hold a dumbbell in each hand.
Sprinter Shuttle
- Lie on the mat with your legs and elbows bent at 90 degrees, head off the floor.
- Straighten up and pull your left elbow to your right knee as if you were running.
- Return to start and repeat with left elbow and left knee.
- Complete two sets of twenty reps per side (40 reps total).
Focus your eyes on one point and keep the ball on the ground.
Floor Triceps Press
Target: Shoulders, Triceps, Core
- Sit upright on the mat with your knees bent 90 degrees, press your palms into the floor just outside your hips and point your fingers forward.
- Lower your elbows towards the mat until they lightly touch the floor.
- Press through your palms until your arms are straight; Use your triceps for power.
- Complete two sets of 20 repetitions.
