HOW TO GET IN SHAPE FAST

5 min readApr 21, 2019

What do you think… how many pounds do people gain on average during the winter? Leave us a comment below and watch the video to get the answer.

It’s finally warming up and you know what that means… tank top season is just around the corner, so it’s time to kick off a workout plan that helps you to shed some of that winter weight and get in shape.

In this blog we give you a few kick-ass FitFlavah exercises to jump-start spring season and revamp your workout program. It’s pretty simple, in order to get your perfect spring physique, you need to shed some body fat while working on your muscular definition.

The cool thing is that you don’t have to get any fancy exercise gizmos. You can easily do this workout at the gym, at home, or like us… take it outside and breathe some fresh air.

FITFLAVAH SPRING EXERCISES TO GET IN SHAPE

TRICEP DIPS / PLYO PUSH-UP COMBO

– Start with your feet on a bench or box and your hands on push-up handles. You can also use dumbbells or simply the floor.

– Bend your elbows to perform 4 tricep dips.

– Pull the legs through to end up in plank, immediately lowering down into a push-up.

– Jump of the handles with a clap, perform another push-up and clap your hands on your way up onto the handles.

– Jump through so that your feet land on the bench or box again and start with another round of tricep dips.

– Repeat 6 to 8 times.

SHOULDER PRESS SQUATS WITH PLANK JACKS (UP TO 45 LBS. RESISTANCE)

– Place a wide sports band around your thighs just above the knees, stand on the resistance band and hold the other end of the loop with both hands, shoulder-width distance apart at shoulder height.

– Bend your knees to lower down into a squat.

– As you come up, extend your arms up towards the ceiling for a shoulder press.

– Repeat four times, then lower your hands down, let go of the resistance band and jump back into plank pose.

– Perform 8 plank jacks by jumping your feet out and in.

– Jump back forward onto the resistance band, grab the other end with your hands and repeat.

– Go for 6 to 8 reps.

STAR JUMP BURPEES WITH SIDE PLANK

– Stand tall with your feet hip-width distance apart, abs tight, shoulders down the back and a wide sports band around your thighs.

– Bend your knees and bring your hands down to the ground, jumping pack, immediately performing a push-up.

– As you come out of the push-up, shift your weight onto your right hand, open your body to the left and raise the left arm up for side plank.

– Come back to center, lower down into a push-up and perform side plank to the other side.

– Come back to center, perform another push-up and then jump your feet forward in between the hands.

– Explosively come up and jump into the air as high as you can while opening your arms and hands so you look like a star.

– Land softly and immediately go for another rep.

– Repeat 6 to 8 times.

PLOW POSE WITH BOX JUMPS

– Stand about a foot away from a staggered bench or stairs right in front of your mat.

– Bend your knees to lower down into a deep squat, so that your butt touches the ground.

– Roll back and bring your legs up and over into plow pose.

– Use the momentum to roll back to a deep squat and immediately jump up onto the bench. If you have a staggered bench or stairs, add another jump up to the second level.

– Jump back down so you stand in front of your mat and repeat 6 to 8 times.

SQUAT / CURTSY COMBO WITH PROGRESSIVE RESISTANCE (UP TO 25 LBS.)

– Place the resistance band around your left shoulder and with your right foot step on the other end of the loop to create tension.

– Bend your knees to lower down into a squat.

– As you come up, shift your weight onto the right foot and cross the left foot behind the right, bending both knees for a curtsy lunge.

– As you come back up to stand, open your legs wide for another squat and keep alternating between squats and curtsy lunges for 8 to 12 times.

– Switch the bend so it is around your right shoulder and step on the other end with your left foot, repeating the same with the other leg working.

Keep in mind, your eating habits also play a huge role in achieving results, so we have the perfect FitFlavah Spring Detox Smoothie for you to get you started.

However, the label ‘detox’ doesn’t mean that you quickly lose weight or instantly get a flat belly. Think of detoxing as something that helps your organs to work at their highest capacity. The lemon alkalizes your body, the ginger helps you to lower inflammation, cucumber hydrates, celery is packed with antioxidants and the apple and spinach give you plenty of vitamins and minerals, to enjoy a healthy detox smoothie in a low-calorie, low-sugar package.

SPRING DETOX SMOOTHIE INGREDIENTS

1 lemon
1/2 inch ginger
1 mini cucumber
1 1/2 oz. spinach
1 stalk celery
1 small apple
1 cup water
1 cup ice

INSTRUCTIONS

1. Add all the ingredients in the blender.
2. Start blending on low speed and gradually increase. Blend until smooth.
3. Add ice cubes last.

There is nothing better than a tough and fun workout outside, try it for yourself. In today’s workout, we use a set of push-up handles, a resistance band and a wide sports band to intensify our exercises, but you can also easily do them without. It’s still going to be effective and you will definitely see results. Add our exercises to your workout program 3 times a week and you will get rid off that winter weight in no time.

USE THE WORLD AS YOUR GYM

Joschi & Monika
JoschiNYC.com