Hey Jolt
Hey Jolt

Ignition For Definition

Level: Beginner
Time: 30 mins
Equipment needed: None

Get ready to rev up your engine with this at-home toning workout designed to give you a full-body burn in 30 minutes flat.

All you have to do is that coffee table to the side and turn up your favorite workout playlist because your living room is about to catch fire (in a good way).

Ignition For Definition

Level: Beginner
Time: 30 mins
Equipment needed: None

Get ready to rev up your engine with this at-home toning workout designed to give you a full-body burn in 30 minutes flat.

All you have to do is that coffee table to the side and turn up your favorite workout playlist because your living room is about to catch fire (in a good way).


Workout Overview

Burpee

Burpee
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Walking Lunge

Bodyweight Walking Lunge
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge

Glute Bridge
3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Donkey Kicks

Donkey Kicks
3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Scissor Kick

Scissor Kick
3 sets // Duration: 45 sec // Rest 20 sec between sets



Workout Overview

Burpee
Burpee

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Bodyweight Walking Lunge
Bodyweight Walking Lunge

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge
Glute Bridge

3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Donkey Kicks
Donkey Kicks

3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Scissor Kick
Scissor Kick

3 sets // Duration: 45 sec // Rest 20 sec between sets


Start Workout

1. Burpee

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Push Up

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


3. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


4. Bodyweight Walking Lunge

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise


5. Push Up

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


6. Glute Bridge

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


7. Donkey Kicks

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. 2. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. 3. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum. 4. Return to start position to complete one rep.


8. Crunch with Hands Overhead

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


9. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


10. Scissor Kick

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. To begin, lie down with your back pressed against the floor or on an exercise mat (optional). Your arms should be fully extended to the sides with your palms facing down. Note: The arms should be stationary the entire time. 2. With a slight bend at the knees, lift your legs up so that your heels are about 6 inches off the ground. Contract your abs and bring your back slightly off the floor This is the starting position. 3. Kick both legs outwards, as if you were opening a pair of scissors. Bring your legs back to the center and cross them over each other (closing scissors). 4. Perform the scissor kick in alternating fashion, keeping your abs flexed at all times. 5. Repeat for the recommended amount of repetitions.