Tight Arms, Abs, and Booty in 4 moves!

No gym? No time? No problemo!  You’ve come to the right place 🙂  Don’t get me wrong, I LOVE everything fitness, but I don’t want to spend an hour working out when I can get BETTER results in 20 minutes!  Ya with me?

I recently went home to see family for the holidays and many times my workouts had to happen in a spare bedroom, which aren’t exactly roomy, or in the few inches of extra floor space left in the garage… but I MADE it happen!  Getting fit is not about having a bunch of equipment or gym membership, it’s about you showing up and getting it DONE.  To be completely honest, I believe the very best exercises and workouts you can do have little to no equipment… just you and your bodyweight.  See, you can take the easy path and grab those 5lb or 10lb weights when you and I both know you could handle 15lbs or even 20lbs… but you can’t cheat when you’re using your own bodyweight, it is what it is.

So what if I told you you could get a KILLER workout with only 4 moves and in only 20 minutes?  Would you believe me?  Well.. Believe It!  You’re gonna LOVE this workout – It’s fast and it’s effective!

Give yourself a 2 minute warm up (6-8 reps each of jumping jacks, lunges, squats, and pushups).  Then do each of the following exercises for 1 minute with NO rest in between.  Complete the circuit 4 times!  Don’t forget to cool down and stretch.  Stretching is what allows you to avoid injury, gain flexibility, and gain overall strength.

1.)  REVERSE LUNGE WITH A KICK: (targets lower abs, butt, and legs)


2.) SPIDERMAN PUSH-UPS: (targets shoulders, back, chest, arms, abs, and lower body)


3.) FROG HOP:  (targets arms, lower abs, legs, thighs, and butt)


4.) TRICEP DIP WITH LEG LIFT:  (targets triceps, shoulders, abs, legs, and butt)


Also, I’m SO excited to announce that I’m starting my BIGGEST LOSER weight loss group on February 3rd!  This is a HIGHLY focused 30 day group designed to help you reach your specific goals in a designated amount of time. Goals will be weekly!  This group is not just focused on working out or eating right, it’s focused on BOTH to achieve MAXIMUM results!

I’m limiting this group to FIVE PEOPLE and I only have a couple spots left!  I don’t want you to miss out!!!  If you feel like I’m talking to you right now.. email Erin@FitRockerChick.com with the subject line: biggest loser or comment below ASAP!

8 replies
  1. Melissa David says:

    Erin I would love to be a part of your biggest loser challenge! I am wanting to get leaner and need help!! I don’t have a hard time putting on muscle but this fat isn’t leaving! Help!!

  2. Matthew Groff says:

    Hello Erin,
    I started to try to loose weight back in May/June 2010 when I weighed 379 lbs! I began by Developing an exercise plan of what I wanted to do. However, I was never able to begin the exercise plan! Why? In July 2010 I woke up one morning with what felt like a pulled muscle in my lower back. for 2 weeks it felt the same. The third week it got a little worse, but still felt like a pulled muscle. Then the fourth week, it felt so bad I could barely walk and get out of bed!! Well I went to my Primary Care doctor and he sent me for an MRI. It took me a month yo get the MRI because I was too heavy for most of the MRI machines or could not fit in them. When I finally got the MRI I found out I had a Bulging disc in my lower back, slippage of the spine medically known as Spondylolisthesis, arthritis, and fat in the epidural space.

    After I found out about those things were wrong with my back I went to a specialist figuring to get my back fixed right away! Well I was told “You need to loose weight before we operate, due to complications.” SO I was sent to Physical therapy for several months. I had limited relief from the pain. So I was sent to pain management also. That only helped a little bit. That went on for 2 years! In 2012 My insurance told me they were no longer going to pay for the Pain management.

    I went and got a second opinion on my back that doctor said: “I will not operate until you lose more weight, because of complications. Because the operation is 6 hours long and you will be on your stomach and that puts a lot of pressure on it on the internal organs.” At least he explained the complications to me. then he mentioned about Weight Loss surgery. He said he knew a doctor that he went to medical school with and was at the same hospital. He told me to go check him out. I did.

    In July 2012 I contacted the Doctor that I was told about did Weight Loss Surgery. I went to a meeting about the different options that they had available and what their program was all about. At first I was not enthusiastic about it, but as I went to support group meetings and saw I was losing weight on my own but not fast enough for the back surgery, I decided that I would have to have to Weight Loss Surgery to be able to get my back fixed and to better my health!

    On September 30, 2013 I had Vertical Sleeve Gastrectomy weight Loss Surgery. I weighed 315 lbs 3 days before surgery. As of Thursday January 16, 2014 I weighed
    243 lbs! I have lost 72 lbs since my surgery!! I had lost 64 lbs before my surgery and a total of 136 lbs since May/June 2010!!

    Now I have to get another MRI so I can get my back surgery done. Hopefully then I will not have the pain I have now and have had the past 3 1/2 years! Then I hope I will be able to do the things I want to do, was able to do, and can exercise to lose more weight to get down to my goal weight!

    Some of these exercises I might be able to do and others I might not be able to do. I will try to do what I can

    I wanted to share my story.

    • fitrockerchick says:

      That is awesome Matthew!! Keep up the good work! Send me an email with an update on how you are doing. I’d love to hear how far you’ve come now!


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