Tiffiny Hall’s secret workout for a lean and sculpted body

'It's the ultimate workout that transformed my body'

By Contributor • 2 weeks ago • HEALTH & FITNESS


Imagine being able to work out smarter, and get more impressive results in less time. Imagine being able to build lean muscle mass, without getting bulky. Now imagine if I said I’ve designed the ultimate workout to help you burn fat and tone your body like never before.


Introducing, HYPER, my revolutionary new workout series that changes how we train and sculpt our bodies. My new program uses weights and a resistance band to build lean muscle and superior strength in fewer than 20 minutes, fact!


To be honest, I’ve been doing HYPER for the last few months and my body has never felt stronger – I’m loving the results and I know you will too.

Here’s the ultimate workout that transformed my body:



1. Skydivers to single leg raises

• Lie face down on the floor with your hands by the sides of your head and your knees slightly bent.
• Squeeze your glutes, raise your chest and quads off the floor and hold. Remember to tense your arms.
• Now for the single leg raise, point the toe, squeeze the glute, hold, and lower back to the start position.



2. Banded squats with outward toe taps (or just straight band taps)

• Place your resistance band around the top of your knees (the bottom of your quads).
• Perform a regular squat, keeping your back straight and butt out, then tap your toe out to the side to externally rotate the hip.
• Now bring your foot back to the starting position to work your glutes.



3. Hamstring curls with dumbbells

• Begin by lying on your stomach and hold a light dumbbell between the arches of your feet.
• Ensure your legs are in a diamond position and squeeze your butt to lift the dumbbell.
• You don’t have to go high, just a pulse will do it. Hip raise cross core stretch
• Lie on the floor with your knees bent and feet flat on the floor.
• Push your hips into the air using your glutes and keep your back straight and in alignment with your hips.
• Now reach the dumbbell across your body to the opposite shoulder as far as you can go – work through the entire core.
• Keep the glutes activated, hip bones to ceiling, and keep your heels away from your butt so you don’t activate the hamstrings.


4. Bent knee oblique crunches

• Lie on your back with your hips and knees bent 90 degrees and your fingertips placed behind your ears.
• Raise your head and shoulders off the ground, and bring your right armpit and left knee towards each other as you extend your right leg.
• Don’t strain your neck by forcing your elbow to your knee – think of lifting your armpit instead.
• Return to the starting position and repeat on the other side.



5. Band crunches

• Place your resistance band around the middle of your calves.
• Push your legs outwards to engage the resistance of the band.
• Now, connect up through the pelvic floor and tighten the muscles between your hip bone.
• Draw your spine down to the floor and pull the top of your rib cage in and down towards the hips, then scoop the abdominals as you lift your shoulders off the floor and crunch.
• You don’t have to come up far – one inch is effective.



6. Bicycle band crunches

• Place your resistance band around your toes.
• Flex your toes to the sky and lift your legs off the ground in the traditional bicycle position.
• Draw one knee into the chest to elongate the band and create tension.
• Rotate your armpit towards your knee, scooping the abdominals in, pulling the rib cage down, keeping your back flat on the floor. There should be no space between you and the floor.
• Go nice and slow ­– this is all about feeling the connection through the rotation.



7. L raises

• Stand tall, feet shoulder-width apart.
• Begin by holding your dumbbells and lift one arm forward and one arm to the side (to form an L shape) until your arms are parallel with the floor.
• Keep the wrist and arm straight, draw the dumbbells up through the shoulders, and ensure the shoulders are pulled away from the ears.
• Your core should be on and engaged.
• Lower dumbbells to the starting position and repeat.



8. Zottman curls

• Stand tall, feet shoulder-width apart.
• Now with a dumbbell in each hand, curl them up towards your shoulders.
• Keep your elbows pinned to the side of your body and shoulders pulled away from your ears. Your abs should be engaged.
• When your palm reaches your shoulder, rotate your arm to face the floor for a reverse grip curl.
• Now slowly and controlled, lower the dumbbells down to your thighs.
• Remember to palm up curl on the concentric moment and palm down on the eccentric movement.



9. Banded push-ups walkouts

• Place your resistance band around your wrists.
• Move your hands out wide so there’s tension in the band.
• Perform a regular push up on your knees or toes.
• Remember to tuck your pelvis under for a stronger contraction through the core. Draw the rib cage in to activate the transverse abdominals, and keep that belly button pinned to your spine.
• Shoulders should be pulled away from your ears and stacked over your elbows and wrists for strong support. You can also cross your legs on the push up for added support to the pelvic floor.
• Push up hard through the palm of your hands to resist the tension of the band.
• Walk one hand out to the side, then the other hand. Keep the walkout small and controlled. Remember, one hand at a time.


Words by Tiffiny Hall, Founder of www.tiffxo.com

Follow Tiff @tiffhall_xo


MORE BY TIFFINY:

Meet the hidden muscles you’re probably ignoring but really, really shouldn’t

The 5 best butt exercises for great glutes

Tiffiny Hall: Is stress making you gain weight?

Personal trainer, Tiffiny Hall, shares her day on a plate




 

 

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