Johanna Seier of Aurea Fitness is a master trainer, dedicated to positivity and constant betterment. This confidence is what drew us to her, and after seeing all of her moves on Instagram–we knew we had to ask her for an exclusive workout!
Johanna’s routine is designed to improve your full-body strength and increase lean muscle mass, all while challenging your cardiovascular system; burning a ton of calories and giving you a serious sweat! (Disclaimer–this workout does require equipment.)
What you need:
One set of dumbbells, a stability ball, and a mat.
How to perform it:
Complete each circuit 3 times through, moving efficiently from one exercise to the next. Once you’ve completed a circuit 3 times, rest for 60 seconds before moving on to the next one!
Circuit 1: Lower Body
Exercise 1: Squat-Curtsy Combo
With your core engaged and feet hip distance apart, lower down into a body weight squat. Make sure your spine stays neutral and knees are bent to at least 90’. Shift your weight onto your right side, staying low, and lunge your left leg out diagonally behind you. Your back knees should be just above the ground, and your weight should be primarily on the outer edge and heel of your right foot. Pause here for two seconds before returning to your squat. Repeat on the left side. Continue to repeat this sequence, aiming to stay as low as possible the entire time! Complete 8-10 on each side.
Exercise 2: Hamstring Curl to Bridge
Lying on your mat, place your feet on the center of your ball and engage your core so that your body is lifted into a straight line. Curl the ball toward you, making sure to keep your hips up as high as you can! Once you’ve brought the ball almost to your glutes, lower your hips down so that they hover just above the ground. Bridge your hips back up, pressing your hips up as high as you can and squeezing your glutes before extending your legs back out. Complete 10-12 reps.
Exercise 3: Jump switch Lunges
Get into a lunge, with your core engaged, back knee just above the ground, and weight primarily in the heel and outer edge of your front foot. Jump explosively upward, switching your legs in the air and landing in a lunge with the opposite leg in front. Continue to repeat, making sure that each time, your core is engaged and you fully have your balance before jumping. Complete 10-12 reps on each leg.
Circuit 2: Upper Body
Exercise 1: Thrusters:
Stand with your dumbbells resting on your shoulders and core engaged. Lower into a squat and power straight upward, thrusting the weights straight up overhead. Make sure to use your legs and glutes for power (this is a full-body movement!) and to keep your core engaged so that your back doesn’t arch. Complete 12-15 reps.
Exercise 2: Bent-over Rows:
Holding dumbbells, hinge forward at your hips, making sure your spine is neutral and your torso is straight. Pull the weights up to your chest, squeezing your shoulder blades together as hard as you can, before slowly lowering them back to your starting position. Complete 12-15 reps.
Exercise 3: Tricep Push-up Burpees
Starting in a straight-arm plank position, complete a tricep push-up ensuring your elbows go straight back and not out to the side (note: drop to your knees if needed, its way better to modify so that you can have perfect form!). Jump your feet toward your hands and explode straight upward into the air. Land softly, place your hands on the ground, jump your feet back into a plank and repeat. Complete 10-12 reps.
Circuit 3: Core
Exercise 1: Russian Twists
Sit on your mat holding one weight, and extend your legs out in front of you. Twist all the way to the right, making sure the weight touches the floor and then to the left. Continue to repeat this twisting motion, lowering your heels to the ground if needed. Repeat for 60 seconds.
Exercise 2: Stability Ball Plank
Place your feet on the center of the ball, and get into a straight-arm plank with your wrists stacked directly below your shoulders. Squeeze your glutes, engage your core, and hold. Hold for 40-60 seconds.
Exercise 3: Mountain Climbers
Get into a straight-arm plank with your body in line and your wrists stacked directly under your shoulders. Drive one knee up toward your chest, keeping your hips square and body in plank position. Continue to repeat this, alternating legs. As soon as one foot touches the ground, the other one should immediately leave it. Repeat for 60 seconds.
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