Photographed by Trendy Horne
Most mornings we can barely make it out of our bed, let alone to the gym. Let’s be honest, we kinda like the results of going to the gym more than the actual working out part. We totally get it, but until we’ve discovered a way to get super toned Victoria Secret Angel abs without breaking a sweat, we’ll introduce you to our amazing personal trainer friend, Troy Brooks.
Troy is a personal trainer and motivational coach, whose clients range from Ralph Lauren and Inside Edition, to the NBA (just to name a few). One of the things we absolutely love about Troy is his personal story. He overcame his own health struggles and lost over 60lbs in 9 months, just by making healthy lifestyle changes and working out both consistently and with proper form. “It’s not about how much time you spend in the gym but more so, the effort you put in when you’re there,” says Troy. He is constantly challenging his clients. “Always do your best. Your best is going to change from moment to moment. It will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best and you will avoid self-judgment, self-abuse and regret.”
Check out this super short but effective workout plan Troy ever so nicely put together. Remember to stay motivated throughout the entire workout to achieve your best results. Grab a friend for some extra motivation! If you want to see changes in your body you have to put in the work; however, no one ever said how long it had to be. Good luck!
This routine is to be completed 2 rounds for beginners, 3 rounds for intermediate, and five rounds for advanced. Do this routine every other day with one day of cardio in between.
Cardio: Beginners run as far as you can in a 30 minute window, intermediate run at least 2 miles within a 12- 15 minute pace. Advanced run 3 miles with a pace of 10 minutes or less per mile.
Burpee
Stand with feet hip-width apart. In a squat position at a 90 degree angle, place arms on the floor to start. Kick both legs backward, or walk both legs back for (beginners) till your body is in a push-up position. Brace your core by tucking your belly button in nice and tight, advanced movement add a push-up at this point. From push-up position, walk or jump your legs forward back into the beginner pose of a squat with hands on the floor (palms down). Then jump up explosively or stand up and repeat.
Works Your: Quads, Glutes, Hamstrings, Core, Arms, Chest
Reps: 30 secs beginner, 45 seconds intermediate, 1 minute for advanced. Max Effort! This is our metabolic phase.
Lateral Lunge
Start by positioning your feet on the floor so they’re hip-width apart with your toes pointed directly forward. Lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge. Descend until your right thigh is about parallel to the floor, then extend your hips and knee to come back up. Return your right foot to the starting position and then perform the next repetition, this time stepping to the side with your left foot. Continue back and forth until you complete your repetitions.
Works Your: Glutes and Hamstrings
Reps: Beginners 6-8 Reps, Intermediate 10-12 Reps, Advanced 15 Reps
Single Leg Hip Extension
Start by lying on your back with your arms out at a 45 degree angle. Drive your heels towards your back side. Make sure they are hip-width apart with your toes pointed directly forward. Start the exercise by lifting your left leg off the floor. Then push through the heel of the right foot that’s still on the floor, pulling up your hips from the floor towards the ceiling. Drop your hip down to the floor switch to your left leg, now extending your right leg into the air. Push through your right heel.
Works Your: Hip Flexors, Glutes (this is an essential movement)
Reps: Beginners 6-8 Reps, Intermediate 10-12 Reps, Advanced 15 Reps
Side Plank Rotation
Lie down on your left side and place your feet together on top of each other. Next, prop yourself up on your left elbow and forearm. Make sure your weight is distributed over your shoulder. Start this movement by raising your hips so that your body forms a straight line from your ankles to your shoulders. Raise your right arm so that it is straight, perpendicular to the floor. Now reach under with your right hand and twist so that your chest becomes parallel to the floor (advanced do this motion from an actual plank position to really fire up your core). Pause, then twist back to starting position. Switch to your right side and repeat.
Works Your: Lateral Muscles, Core
Reps: 30 secs beginner, 45 seconds intermediate, 1 minute advanced. (Max Effort! This is finisher!!!)
