Fitness trainer reveals the five workouts that can be done anywhere

The ULTIMATE fitness routine: A-list trainer reveals five most EFFECTIVE workout moves that will help you slim down and tone up in no time – without even leaving your home

  • Erika Hammond, from Texas, has revealed her five favorite home workouts 
  • The celebrity trainer recently announced her departure from Rumble and will be coaching a new program at luxury gym Equinox from February
  • To avoid the gym, but keep your New Year’s resolutions, Erika offered moves to get a killer burn without leaving your home 
  • From burpees to planks, get ready to sweat your way to a six-pack  

A celebrity fitness trainer at luxury gym chain Equinox has revealed her favorite five workouts that will help get you in shape in no time, and the best part is you will never even have to leave your home. 

Erika Hammond, from Waco, Texas, is the go-to trainer for thousands across the globe. For the past seven years, the trainer has been coaching at popular gym Rumble, however she revealed to DailyMail.com that she is now set to begin a new fitness venture: coaching a program at Equinox. 

Ahead of her move to the luxury gym chain – where she will start teaching in February – Erika shared a list of the top five boxing-based workout moves that she says can be performed anywhere, whether you love hitting the gym or prefer working up a sweat in the comfort of your own home. 

With the start of the new year, many are looking to kickstart their fitness routine, and while the thought of going to a gym may leave you feeling intimidated, anxious and wanting to forgo working out all together, Erika has come to the rescue. 

These five boxing inspired moves will help you ‘burn major calories, tone full body, and knockout stress, so get ready to break a sweats in your favorite workout gear – or pajamas…no one will know. 

Erika Hammond, from Texas, has revealed her five favorite home workouts

The celebrity trainer recently announced her departure at Rumble and will be coaching at luxury gym Equinox


Erika shared a guide to the five best workout moves with DailyMail.com, while demonstrating exactly how to perform them

Guard up! Sweat it out with boxer jacks 

Boxer jacks  

  • How to perform the move: Stand with your feet together with your  head and shoulder up. Jump both feet out and back together.  
  • How many reps: Do three sets for 45 seconds on and 15 seconds off on each set

The first workout to get you fired up is boxer jacks. 

You will begin by standing with your feet together, your head up and you shoulders back. 

Bring your firsts to your chin while keeping your arms firmly at your side – also known as the guard up position. 

Jump both feet out – keeping your guard up – and then jump your feet back together. 

Sweat it out with this move for 45 seconds and rest for 15 seconds. 

Repeat the sets three times through. 

Erika loves boxer jacks because they help you burn major calories and tone up. 

The celebrity trainer also noted that the move helps to improve cardiovascular conditioning. 

It is also metabolically demanding, making the perfect workout to start your day with.

Get fired up with boxer jacks and begin by standing with your feet together, your head up and you shoulders back

Bring your firsts to your chin while keeping your arms firmly at your side – also known as the guard up position

Punch it out! Feel the burn with duck hooks 

Next up, duck hooks. 

While the name may sound silly, this workout is anything but. 

Get ready to sweat, cause this workout is no joke. 

Duck hooks  

  • How to perform the move: Get into fighter stance and push your butt down to get into squat. Then, rotate your hips while punching to each side 
  • How many reps: Do three sets for 45 seconds on and 15 seconds off on each set

Begin by getting into fighter stance – your hips squared, feet hip-width apart and then place your dominant leg back at a diagonal. 

Push your butt down and back while keeping your chest up to get into a squat. 

Press through your heels and lift yourself back up to standing, before lifting one arm up to shoulder level with a 90 degree bend in your elbow keeping your palms face down. 

Rotate your hips into the punch and ‘squish the bug with the foot that’s on the same side as your punching hand,’ Erika notes. 

Then, return to your fighter stance and sit as low as you can while remaining in squat position. 

Repeat on the other side. 

Do three sets of this move for 45 seconds on and 15 seconds off.  

The celebrity trainer can’t get enough of this killer workout because it activates everything ‘from your legs to your glutes, to your abs, to your arms,’ she says.

Begin by getting into fighter stance – your hips squared, feet hip-width apart and then place your dominant leg back at a diagonal – to perform killer workout duck hooks 


Rotate your hips into the punch and ‘squish the bug with the foot that’s on the same side as your punching hand,’ Erika notes

Activate your full body with burpees 

Burpees  

  • How to perform the move: Get into fighter stance and throw four punches before jumping down, getting into plank position and doing a push-up. Then, jump back up and repeat the movements. 
  • How many reps: Do three sets for 45 seconds on and 15 seconds off on each set

Burpees are known as some of the most effective and dreaded workout yet, but Erika’s version is sure to make you feel the burn and maybe even start loving the move that activates every part of your body. 

Start by getting into the same position as you did for duck hooks, which is known as fighter stance. 

Keep your hips squared, feet hip-width apart and then place your dominant leg back at a diagonal. 

After getting into position, throw four straight punches by extending one arm at a time at shoulder level all the way out. 

Then, drop to the floor to perform your burpee by bending your knees, planting your hands firmly to the ground, jumping to your feet and back into plank position where you will perform a push-up. 

Next, push your feet forward to your hands, and get pack into fighter stance before doing it all over again. 

Just like the other workouts, you will do three sets of this move, 45 seconds on and 15 seconds off. 

The now-Equinox trainer notes that this move is her go-to because it ‘combines the best of both worlds – cardio and strength.’

Burpees are known as some of the most dreaded workout yet, but Erika’s version is sure to make you feel the burn and maybe even start loving the move

Drop to the floor to perform your burpee by bending your knees, planting your hands firmly to the ground, jumping to your feet and back into plank position and perform a push-up

 Burn those abs with boxer alternating V-Ups 

Boxer alternating V-Ups  

  • How to perform the move: Lie down and lift your torso and one leg slightly up and use your opposite hand to punch across your thigh. 
  • How many reps: Do three sets for 45 seconds on and 15 seconds off on each set

This next move brings the popular workout V-Ups to the next level. 

Erika’s boxer alternating V-Ups give you a burn like no other while helping you burn tons of calories. 

To execute the killer move, start by lying face-up on the floor with your arms and legs straight and lifted just ever so slightly off the floor. 

Then, lift your torso and one leg up and use your opposite hand to punch across your thigh. 

Lower your body back down before repeating the move with the other leg and arm. 

Similarly to the other moves, you will perform three sets, so put your timer for 45 seconds and recover for 15 seconds. 

Repeat the moves all the way through three times. 

This move, while it burns, helps target your abs and makes you move your full body to strengthen your abs, obliques, hip flexors and lower back. 

Erika’s boxer alternating V-Ups give you a burn like no other while helping you burn tons of calories

To execute the killer move, start by lying face-up on the floor with your arms and legs straight and lifted just ever so slightly off the floor

Plank it out! Work your way to a six-pack with 100’s forearm plank 

100’S forearm plank  

  • How to perform the move: Get into fighter stance and throw 100 straight punches. Then get into plank position by lying down and balancing on your elbows. 
  • How many reps: You will have one minute to throw 100 punches, with the key being to finish your reps before the minute is over. After throwing the punches, stay into plank position for the remainder of the minute.

Planks may be some people’s personal hell, but the celebrity trainer is on a mission to get everyone to love the burn. 

This workout requires two different parts – the 100’s and the forearm plank. 

Begin by getting into fighter stance –  hips squared, feet hip-width apart and your dominant leg back at a diagonal – and extend one arm at a time all the way in front of you and repeat with the other arm. 

You will keep executing the 100’s part of the workout until you throw 100 punches. 

Next up, forearm plank. 

Start by lying face-down on the floor with your elbows under your shoulders and forearms in front of you. 

Tighten your abs as you balance on your elbows and toes, keeping the weight of your body balanced among both your toes and elbows. 

Don’t forget to keep your body straight and tighten those abs.  

While the other moves were 45 seconds on with a 15 second recovery period, this move is slightly different. 

You will perform three sets of ‘EMOMS’ or ‘every minute on the minute.’ 

This means you will have one minute to throw 100 punches, with the key being to finish your reps before the minute is over. 

After you have complete the 100’s you will drop into a forearm plank for the remainder of the minute before you go back to throwing 100 punches. 

Repeat this cycle three times and you may have a six-pack in no time. 

Begin by getting into fighter stance and extend one arm at a time all the way in front of you and repeat with the other arm

Start by lying face-down on the floor with your elbows under your shoulders and forearms in front of you

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