If you’ve read any of our content, you know we’re all talking about high-intensity, fast workouts that you can do anywhere. Well, there you are! Work out anywhere with this celebrity trainer (who has trained the likes of Carrie Underwood, Steve Harvey, Jordin Sparks…etc) and get a great fitness workout at home!
Need a plan? This famous expert connects you
Are you looking for quick and easy exercises to strengthen the tone quickly? The answer is here.
Want to know the best part? These exercises can be performed anywhere, anytime and are free! As long as you have a positive mindset you are golden.
This 8 minute full body workout requires no equipment and will provide you with a killer full body workout.
No matter if you’re at work, at home, or on the go, these easy-to-follow high-intensity exercises will leave you drenched in a sweat and feeling accomplished.
As I’ve told my celebrity clients, on The Healthy Journey, nutrition is key to completing exercise and achieving a healthy lifestyle. my secret? Eat 4 small meals a day and use all the macronutrients (protein, fats and carbohydrates) at each meal.
Bonus tip: On workout days, drink 2 nutritious shakes with your protein powder. Join me on a journey to a strong, healthy body.
No more excuses, let’s start today!
8 minutes for the whole body
The exercise consists of two rounds of the same six exercises with a 15-second rest period between rounds. There is no rest between exercises. get ready!
Squat (45 seconds)
Stand with your head facing forward and your chest up. Put your feet shoulder width apart or slightly wider. Sit on an imaginary chair. Keep your head facing forward while your upper body is slightly bent forward. Lower down so that your thighs are as parallel to the floor as possible, with your knees above your ankles. Press your weight back into your heels. Keeping your body tight, push through your heels to bring yourself back to the starting position.
Cross Mountain Climbers (45sec)
Starting from a high plank (starting position), then instead of pushing the knee toward your elbow. Your knee will cross your body as you lead your knee toward the opposite elbow. For more twists, drive farther out from your elbow, twisting your torso on each repetition.
One leg hip joint (45 seconds)
Extend your hand forward with your thigh bent, one leg back and knee straight. Keep the hips facing the floor. Synchronize the movement so that the shoulders and leg move together. Return to the starting position and repeat with the other leg
In and out (45 seconds)
In a V-shaped seated position, extend your legs outward and back in toward your chest. Place your hands next to your hips or try to hold them in the air in a “touch down” or wide arm position.
Knee press or traditional pushup (45 seconds)
Start with your chest on the floor. Pull your feet toward your bottom. Your upper arm should form a 45-degree angle with your torso. Lower your body until your chest is close to the floor at the bottom of the movement, then return to the starting position.
Penalty kicks (45 seconds)
Get into a V-shaped seated position, bend your knees at a 90-degree angle and raise them (chest height). Your feet should be about a foot above the ground. Lean back until your body is at a 45-degree angle from the floor and bend your arms so that your fist is directly under your chin. Lower your upper body and straighten and extend your legs at the same time. Keep your upper body 5 inches off the ground and don’t let your feet touch the ground. Crush back up to starting position.
Rest for 15 seconds and then repeat.
- Squat (45 seconds)
- Cross Mountain Climbers (45sec)
- One leg hip joint (45 seconds)
- In and out (45 seconds)
- Knee press or traditional push-up (45 seconds)
- Penalty kicks (45 seconds)
Calm down and stretch.
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Work out literally anywhere with this great exercise routine! Keep it high and you’ll have an incredibly effective workout!
A full video of this workout, more information, fitness videos, tips, and recommendations can be found in Bashira’s OWNZONES channel.
Updated on 10/28/2018.
Bashira is currently the advanced fitness expert for the leading weight loss program, The PINK Method. Ms. Ahmed is a master personal trainer, aerobics trainer, fitness and nutrition coach and holds several certifications in cardio kickboxing, circuit boxing, and body sculpting. She also has over 25 years of experience in classical dance and Pilates. Bashira holds a master’s degree in exercise science from the University of California, Pennsylvania, and most recently wrote her self-help book. Love Yourself Enough to Be Healthy: 50 Affirmations for Your Better Life.
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