happy friday i hope you're ready for my five minute bikini fat burning workout today i'm going to show you workout you can do anytime anywhere using this power band you can travel with this power bed as you can see it's tiny it's low you can just put it in your purse and travel with it and it really adds intensity to your lower body exercises so you can have amazing intense lower body workout with this and that's really great so you can do a full body body weight workout using this power band even in a hotel room because you're not gonna need a lot of space you need only the space of your exercise mat and that's it so guys get ready get your power band ready and let's do this [Applause] so you're gonna put the power band right above your knees and we're gonna do twenty jumping jack squats ready and go one two three four five six seven eight nine 10 11 12 13 14 15 16 17 18 19 20. and go down on your exercise mate now get into the side plank position support yourself with your hand make sure that your hand is directly underneath your shoulder your shoulders should not be shrugging keep the shoulder back and packed now lift the hips up and you're gonna be lifting the top leg point your toes and you're gonna tap the ground in front of you lift up and tap the ground behind you that's one rep we're doing ten one two three four five six seven eight 9 10 so this exercise is not only targeting your obliques but also your butt your thighs now flip over we're going to do 10 reps on the other side so remember support yourself hand directly underneath your shoulder arm fully extended you're gonna lift the hips up point your toes one two lift up three four five six seven eight nine and that's then okay now on your four so now you're gonna extend one leg behind you point your toes and we're gonna be doing leg lifts let's try for 20 reps one two 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20. now the same leg is going to be lifting out to the side twenty reps again one two three four five six seven eight nine ten eleven 12 13 14 15 16 17 18 19 20 and now you're gonna switch legs extend the other leg out and 20 reps one two three four five six seven eight nine 10 11 12 13 14 15 16 17 18 19 20.
now you're gonna be lifting the knee out to the side one two three four five six seven 8 9 10 11 12 13 14 15 16 17 18 19 20. okay now bring the power band down right above your ankles and get into the plank so now we're going to do 10 dynamic push-ups you're going to jump your feet apart bend your elbows bring your chest to the ground then power up bring your feet together and we're doing 10 reps ready and go one two three four five six seven eight nine and ten good job now flip over on your back again so you're going to lay on your back but keep your shoulder blades off of the ground so that you really feel the tension in your abs now extend your legs and you're gonna bring your feet apart your legs apart so that you feel the bend really stretching and giving you enough resistance and then you're gonna bring your legs apart but in a scissors like this again make sure you stretch the power band as much as you can and we're gonna do 10 reps alternating so you will bring your legs apart this way then your right leg goes up left leg goes down again like this horizontally and then vertically and switch legs so get ready you should i already feel it in my abs you're gonna feel it definitely feel the burn extend your legs and go apart scissors and switch that's two three four five six seven eight nine and that's ten and relax so the last exercise is gonna be for your glutes you're gonna bring the power band again above your knees and lay on your back bring your heels as close to your butt as possible but get onto the balls of your feet and bring your heels together now you're gonna lift up and open up your knees and we're doing 20 reps ready and go up open down one two three four 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20. and we're done so this was just my friday bonus workout for those of you who want to do a full-length workout with me and want to work out with me on a daily basis and get into the best shape of your life then come to my website zscola.
