Body by EmileeBody by Emilee

  • ABOUT
  • SERVICES
    • FITNESS
    • NUTRITION
    • LIFESTYLE
    • REMOTE
  • TESTIMONIALS
  • CONTACT
    • EMILEE
  • Home
  • Blog        
  • SUMMER ABS (STRENGTH + TONING) BOOTAYBAG WORKOUT

Blog

Monday, 09 July 2018 / Published in Blog        , Body By Emilee, Fitness

SUMMER ABS (STRENGTH + TONING) BOOTAYBAG WORKOUT

Summer is here and hopefully that means you’re spending lots of time in a bikini! YES? Then you’re going to love this month’s Bootaybag workout. I am sharing 9 of my favorite ab exercises. Just what you need to tighten, tone and sculpt a gorgeous core! Be sure to head to the Bootaybag Spotify for DJ E-Trane’s new Beats to Make You Sweat playlist. Turn the music up and get ready for those abs to burn (in the best way possible). You are definitely going to feel this one babes! xo

SUMMER ABS (STRENGTH + TONING) BOOTAYBAG WORKOUT:

Perform the workout as a progressive circuit. Starting with the first move, you’ll do each exercise for 30 seconds, increasing to 45 seconds for the second round and 1 minute of each exercise for the third round. Be sure and do equal reps on each side. Go through one round or “set” of all 9 moves before beginning the circuit again; adding 15 seconds of each exercise each round. First round will be 30 seconds of every exercise, second round will be 45 seconds and third round will be 1 minute.

Equipment Needed: An Exercise Mat, Bosu , Pilates Resistance Band and an Exercise Ball.

summer abs workout

SUMMER ABS (STRENGTH + TONING) BOOTAYBAG WORKOUT

 

CENTER CRUNCHES ON THE EXERCISE BALL: Start with your back on the center of the exercise ball, hands behind your head and knees extended just past 90 degrees. Pull your abs in, press your lower back into the ball and slightly rotate your hips as you crunch. Lift your chest towards the ceiling, then slowly lower yourself back to the starting position. Repeat for 30 seconds, adding 15 seconds every round.

EXERCISE BALL V-UPS: Lie on the mat with the exercise ball between your feet. Slowly lift the ball with your feet. At the same time, with your arms fully extended, reach your hands up to the ball, creating a “V” position with your body. Lower your feet and hands back to the starting position and repeat for 30 seconds, adding 15 seconds every round.

SIDE LYING OBLIQUE CRUNCHES WITH THE EXERCISE BALL: Start with your left side on the mat, left arm extended for balance, right hand behind your head and both feet holding the exercise ball. Slowly lift the ball with your feet and crunch your right side, lifting your elbow to your hip. Lower the ball back down as you reverse the crunch, returning to the starting position. Repeat for 30 seconds, adding 15 seconds every round.

BOSU PLANK WITH RESISTANCE BAND TOE TAPS: Start with a resistance band around both ankles and your forearms on the Bosu. Lift yourself up into a plank position and holding the plank, slowly move your right foot out to the side and tap your toe. Bring it back to center and then tap with your left foot. Alternate right and left, holding the plank for 30 seconds, adding 15 seconds every round.

SIDE LYING OBLIQUE CRUNCHES ON THE BOSU WITH THE RESISTANCE BAND: Keeping the resistance band around your ankles, kneel on the mat with your right side next to the Bosu. Lower yourself so your right hip is on the Bosu. Keep both knees bent, using your right knee to balance. Bring your hands up to your head and as you bring your elbow to your hip, lift your left knee and crunch to the side. Complete 30 seconds each side, adding 15 seconds every round.

HIGH PLANK WITH THE BOSU + EXERCISE BALL: Start with your hands on the Bosu and one leg at a time, lift your legs up to balance your shins on the Exercise Ball. Hold for 30 seconds, adding 15 seconds every round.

SIDE TO SIDE CRUNCHES ON THE EXERCISE BALL: Start with your back on the center of the exercise ball, hands behind your head and knees extended just past 90 degrees. Pull your abs in and press your lower back into the ball as you lift your right shoulder up and towards your left knee. Slowly lower yourself back to the starting position and switch sides. Alternate left and right crunches for 30 seconds, adding 15 seconds every round.

SIDE LYING OBLIQUE CRUNCHES WITH RESISTANCE BAND OUTER THIGH LIFTS: With the resistance band around your ankles, lie on your right side with both legs straight. Bring your hands up to your head and as you bring your elbow to your hip, lift your left leg up and crunch to the side. Complete 30 seconds each side, adding 15 seconds every round.

RESISTANCE BAND OBLIQUE TWISTS: Keeping the resistance band around both ankles, lie on the mat with both hands behind your head. Lift yourself up into a bicycle position by bringing your left shoulder to your right knee. Lower yourself back back to the starting position and repeat. Complete 30 seconds each side, adding 15 seconds every round.

  • Tweet
Tagged under: Balanced nutrition Denver, best abs workout, best abs workout for women, Best bridal personal training Denver, best female fitness trainer, best life coach Denver, Best nutrition coach denver, Best nutritionist Denver, best personal trainer Denver, best personal trainer for females Denver, Best trainer Denver, Body By Emilee, bridal fitness, bridal nutrition, bridal training, Denver bridal personal trainer, Denver lifestyle coach, Denver nutrition coach, Denver nutritionist, Denver's best personal trainer, Denver's top female personal trainer, Downtown Denver personal trainer, Emilee Jones, healthy lifestyle denver, lifestyle coach Denver, summer abs, summer abs workout, workout ideas for women, workout tips

What you can read next

FUEL
top personal trainer Denver
HEALTHY BENTO BOX LUNCH IDEAS
how to stay fit over the holidays
5 (REAL) WAYS TO STAY FIT THIS HOLIDAY SEASON

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Recent Posts

  • healthy meal plan

    BODY by EMILEE WEEKLY MEAL PLAN

    Each week I post to the private Body by Emilee ...
  • best home gym equipment

    BbE 100th YOUTUBE CLASS + HOME GYM EQUIPMENT GIVEAWAY

    In celebration of my 100th YouTube video this w...
  • top guided meditations for women

    OPEN TO RECEIVE

    I created this meditation as a way to open your...
  • best protein bar review

    MY (VERY) HONEST REVIEW OF SAKARA ENERGY SUPER PROTEIN BARS

    Not only does this bar taste amazing...think da...
  • best personal trainer Denver reviews

    REMI LOCKE

    "If you are new to fitness and scared of commit...

Categories

  • Blog        
  • Body By Emilee
  • Fitness
  • Lifestyle
  • Nutrition
  • Partners
  • Recipes
  • Services
  • Specials & Events
  • Testimonials
  • Uncategorized

Archives

  • 2020
  • 2019
  • 2018
  • 2017
  • 2016
  • 2015
  • 2014
  • 2013
  • 2012

@denverlifemagazine ‘s January Wellness Issue is @denverlifemagazine ‘s January Wellness Issue is out! 🎉 So excited to kick off the new year as their featured fitness expert!
:
I got to share some health and fitness tips as well as a home workout designed to get you moving and energized! 🖤💪🏽
:
You can grab a copy at Tattered Cover, Barnes and Noble, King Soopers, Safeway, Walgreens or online at Denver Life magazine (linkinbio). ⬆️
:
Big gigantic thanks to @kerrieleebrown for including me! 🙏🏽 Absolutely loved being a part of this issue! xo 💕
:
#denverlife #denverlifemagazine #denverfitness #denverwellness #mindbodysoul #powerofexercise #healthandfitness #fitness #wellness #fitnesstips #wellnesstips #denverpersonaltrainer #denvernutritionist #holisticwellnesscoach #holisticwellness #newyearsgoals #newyearsfitness #onlineworkouts #nutritioncoaching #accountabilitycoaching
2021 here we come! ✨🙌🏽✨Who is with me??? 2021 here we come! ✨🙌🏽✨Who is with me??? 👑
:
Comment below what "successful" and "soul nourishing" mean to you! xo 🤍
:
Repost : @bossbabe
:
#newyearsmantra #happynewyearseve #2021 #success #soulnourishing #selflove #selfcare #holisticwellness #womeninspiringwomen #motivationalquote #morningmotivation #motivation #wellness #healthandwellness #fempreneur #bossbabe #femalentrepeneur #empoweredwomen #empowerwomen #nextlevel #empowerher #leanin #stepup #raiseyourvibration #highervibe #healthylifestyle #expandedliving #livewithintention #livewhatyoulove
I know a lot of you are already part of it, but fo I know a lot of you are already part of it, but for any one new or any one who doesn't know about it yet, I wanted to shine a little light on the Body by Emilee Weekly Meal Plan. 
:
If you are wanting to eat and cook healthier in the New Year, it is such an amazing (*FREE*) resource that truly makes planning healthy meals for the week SO MUCH easier! 
:
📝 WHAT IS IT?
Every Saturday morning I post to a private FB group + distribute to an email list a weekly meal plan of
5 DINNER RECIPES
+ 1 LUNCH RECIPE
All the recipes are nutrient rich, gluten free, vegetable and whole food focused. The recipes are also very easily modified to fit a grain free, dairy free or plant based diet.
No repeats either...each week has completely new recipes. They are also all archived in the Facebook group Photos, so you can always scroll back to access previous week's meal plans! 
:
🙋🏻‍♀️ HOW DO I JOIN?
Head to the link in "linkinbio" to request to join the private FB group or DM me with your email address to be added to the distribution list. Then get ready to get your healthy weekly meal plan on! 🙌🏽🙌🏽xo 💋
:
Have questions or want more info...feel free to leave me a comment below. 👇🏽
#weeklymealplan #healthymealplan #mealplanningguide #mealplanning #mealplanningtips #healthyrecipes #healthyrecipeshare #healthyrecipeideas #holisticnutrition #holisticwellness #nutritioncoach #healthyeatingtips #healthyeating #nutrition #nutritionguide #glutenfreerecipes #whole30recipes #healthydinnerrecipes #healthylunchideas #nutritionist #fitnesstrainer #holisticwellnesscoach #healthcoach #nutritiontips #weightlosstips #howtoeathealthy #healthylifestyle #eathealthy #eatwhatyoulove
This year was a year like absolutely no other. We This year was a year like absolutely no other. We all felt the impacts of the pandemic in so many ways. The beauty of it though is how much was brought to light ✨ ...we learned about ourselves, our relationships and what we consider “essential".
:
If you are feeling pulled to reflect on what you uncovered about yourself this year and the ways it transformed you, grab a notebook or journal and starting working through these prompts.
:
💫WHAT DID THE CHALLENGES OF 2020 ILLUMINATE FOR ME?
What did this year bring to light? What did you uncover? What behaviors, habits, people and/or situations did you start to see and experience differently?
:
⛓WHERE DID IT SHOW ME I AM NOT FREE?
Where in your life do you feel free? Where in your life do you not feel free? What is holding you back? What do you envy in other people? What are they doing that you want to be doing? 
:
💎WHAT DID I LEARN I VALUE MORE? LESS?
What did this year teach you about your core values? What truly matters to you? What about the things you thought you were important that you realized are not?
:
🦋HOW DID IT TRANSFORM ME?
In what ways did this year transform and change you? Get deep on this one...not just that you are now working from home and not going out to restaurants, but how did this year TRANSFORM who you are and how you show up in the world?
:
🔥WHERE DO I WANT TO EXPAND AND PUT MY ENERGY IN 2021?
Take all of that knowledge + introspection and decide to focus your energy and efforts on what will MOST serve you. Start working on the areas where you are not free. Lean into your values and step into your transformation. Figure out where you want to expand and grow and let 2021 be the year you are empowered, inspired, authentic, enlightened and aligned. 🙏🏽xo🤍
Looking for a last minute holiday recipe??? Scroll Looking for a last minute holiday recipe??? Scroll through the Healthy Holiday Recipes board on Body by Emilee Pinterest for tons of delicious, healthy ideas! From salads and vegetable side dishes to healthier desserts...I've got a ton of recipes for you! Hit linkinbio and head there now! 
:
Would love to hear what you guys are making tonight and tomorrow? Comment below if you have an amazing healthy holiday recipe to share! 🎄xo💋
:
#healthyrecipeideas #healthyrecipes #healthyholidays #healthyholidayrecipes #healthyeating #nutritiontips #holidaynutritiontips #holidaynutrition #nutritionist #nutritionistinthekitchen #healthychristmasrecipes #healthylifestyle #fitlife #fitholidays #holidaynutritioninspiration #healthyeatingmotivation #healthyeatinginspiration #eathealthy #howtoeathealthy #howtobehealthy #howtohaveahealthyholiday #nutrition #healthyholiday

FOLLOW BBE:

CONNECT:

CONTACT
TOP