coach lil, fitness coach for women in Raleigh, holding a plank

Lazy Girl Workout

Lazy Girl Workout

This quick workout alternates between isometic (exercises where you don’t move) and isotonic (dynamic movements) training.

Do these 4 exercises 3 times and BOOM, you have a complete total body workout that you can do while on your phone! 


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♬ Trap Mafia – Lastra


Hold a low plank position on your elbows for up to one minute or until failure.  One of the most important parts of this exercise is constantly engaging your core.  If you feel pain in your lower back you may have disengaged your core. If it is too difficult to do a plank on your elbows you can do them with straight arms or elevated where you place your arms on a couch or a piece of sturdy furniture that wont slide.

2. Bridges

This move is GREAT for the booty and hamstrings.  Keeping your feet flat on the ground, heels close to your butt, lift your hips slowly and engage your glutes.  Do anywhere from 10-20 reps.  To make this movement more difficult you can hold a weight across your hips or put one leg straight up and do ten reps on each leg.

3. Push Ups

Don’t be discouraged when you hear push ups, there are many variations of this exercise.  You can do them the traditional way on the floor on your toes, when your knees dropped, elevated when your arms on a couch, or with your arms against the wall.  Your goal rep should be about 15.  Once you can do 15 comfortably in one position, you can advanced to the next level.

4.Wall Sit

Keeping your back flat against the wall, slide down until your knees are at a 90 degree angle and hold for up to one minute or until failure.  If you experience any knee pain, do not go as low.

In those short 15-20 minutes you’ve worked your arms, chest, shoulders, core, glutes, hamstrings, and quads!

I dare you to give me an excuse as to why you can’t go and knock out this quick lazy girl workout RIGHT NOW!


fitness coach for women in raleigh, nc

I'm Coach Lil!

I help women do what they never thought was possible, lose the pounds for good and feel better about themselves, without sacrificing their mental and physical health, so that they can live their lives to the fullest.