Fit Villains: Selfish, Shameless, Sassy, Fitness.

This workout is designed for you to do with your BFF! Use each other for motivation (and support). 

Tip: If possible, choose someone who’s your own fitness level or slightly above it: makes for a more challenging workout.:)

You’ll need a bottle of water & a mat, plus a counter (or somewhere to write down your reps if you need to). Modify your reps when you need to and make adjustments as you go!

Squats: keep your knees from popping over the top of your toes and push your hips BACK.

Front Kicks: Don’t lean back when kicking. Keep your abs tight. Draw the knee up, kick it forward, draw it in, then down. Repeat once on each side for one rep (2 kicks = one rep)

Pushups: Modify this from your knees if you need to. Push the floor away from you and keep your shoulders directly over your hands.

Single Leg Squats: Lift one leg and squat as you normally would, pushing your butt to the back of the room. Bring your fingertips to the ground as you squat down and stand back up. Switch legs. You can lift your leg behind you (easier) or in front of you (more challenging).

Deadman Burpees: Like a regular burpee, but lower yourself all the way down to the ground, arms and legs spread out like you’re ‘dead’. Come back up to plank before you jump back. Modify with a step back and forward if you need to.

Tricep Dips: Off the back of a chair or couch. Keep your elbows close to your body and your butt sliding past the edge of the chair.

In And Out Crunches: In a V-Sit position (on your bum), ‘hug’ your knees then extend your arms upwards and feet forward.