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The Fitness Class Fusion Full-Body Workout

The All-In-One Workout

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Can’t decide on just one group fitness class? Get the benefits of your favorite exercise experiences all rolled into one with this equipment-free workout that combines moves from formats like barre, bootcamp, yoga, and kickboxing to create a total-body workout you can do anywhere, anytime—no instructor or studio membership required. (Bring your favorite fitness class home with moves like the ones featured in 305 Fitness' Dance Cardio Workout.)

How it works: On two or three non-consecutive days a week, perform each move in order, resting no more than 30-60 seconds between exercises. Repeat the entire circuit 1-2 more times, resting 1-2 minutes in between rounds.

Photo: Corbis Images

Dance Fitness-Inspired: Rocking Step

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A. Stand with feet together, elbows bent. Step right foot slightly forward, shifting weight into right foot and angling body slightly to the left, pushing right hip out while simultaneously drawing left arm slightly forward and right arm slightly back with both elbows bent.

B. Step back with right foot so left foot is now forward, opening body slightly to the right, shifting right hip back and simultaneously drawing bent right arm forward and left arm slightly back. Do 2-3 sets of 12-15 reps on each side.

Photo: Jessica Matthews

Yoga-inspired: Plank to downdog

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A. Begin in plank position, aligning wrists below shoulders and extending legs fully with toes resting on floor. Keep core engaged while in this position, maintaining spinal alignment. Hold for 2-3 seconds.

B. Press hips toward ceiling, moving into downward facing dog, and draw chest toward thighs and heels toward mat creating an inverted V-shape with body. Keep neck neutral, positioning head and neck between upper arms while pressing both palms and both feet equally into floor. Hold for 2-3 seconds and repeat sequence. Do 2-3 sets of 6-8 reps.

Photo: Jessica Matthews

Barre-Inspired: Plie Squat and Lunge

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A. Stand with feet just wider than hip-width distance apart, with toes pointing out and heels in. Hinge at hips and lower into a wide squat position, drawing arms in front of you.

B. Rotate body to the left, pivoting on feet and lifting right heel to shift into a lunge facing left with arms outstretched overhead. Do 2-3 sets of 10-12 reps per leg.

(Like this exercise? Then try this Pilates-Meets-Barre Workout for a Dancer's Body.)

Photo: Jessica Matthews

Cardio Kickboxing-Inspired: Duck and Punch

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A. Stand sideways, facing to the right with left foot forward and right foot back, both feet pointed in same direction. Pivot on feet, turning forward, and perform a cross-body punch with right arm. Keep left elbow bent and left hand just near face in a guard position.

B. Recoil back to starting position and duck, bending knees and shifting weight into back right foot while leaning torso with both hands up in a guard position. Do 2-3 sets of 10-12 reps per side.

Photo: Jessica Matthews

Bootcamp-Inspired: Speed Skater

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A. Stand with feet hip-width apart and leap out with left foot, bending right knee to cross right leg behind left.

B. Quickly repeat on opposite side, leaping out with right foot, crossing left leg behind right. Continue alternating sides as quickly as possible with proper form. Do 2-3 sets of 10-12 reps per leg.

Photo: Jessica Matthews

Pilates-Inspired: Swimming

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A. Lie on stomach with arms extended in front of body and legs extended fully behind the body, feet hip-width distance apart. Lift right arm and left leg off floor, avoiding arching the back.

B. Quickly switch sides, lifting left arm and right leg off the floor, continuing to quickly alternate sides in a “swimming” like motion. Do 2-3 sets of 10-12 reps per side.

(Now, tone up with Sofia Vergara's Sexy and Sculpted Pilates Workout.)

Photo: Jessica Matthews

Group Strength-Inspired: Diamond Push-Up and Open

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A. Begin in plank position with legs together and hands under chest, thumbs and index fingers touching to create a diamond shape. Keeping elbows close to body, lower chest toward ground, keeping core engaged to avoid sagging or hiking hips.

B. Press back up to starting position and rotate body open, allowing right leg to scissor over top of left with inner edge of right foot and outer edge of left foot touching the floor and right arm extended toward ceiling. Do 2-3 sets of 8-10 reps per side.

Photo: Jessica Matthews


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