{"id":21004,"date":"2015-05-11T14:27:52","date_gmt":"2015-05-11T14:27:52","guid":{"rendered":"http:\/\/blog.ae.com\/?p=21004"},"modified":"2019-07-31T17:55:54","modified_gmt":"2019-07-31T17:55:54","slug":"20-minute-full-body-tone","status":"publish","type":"post","link":"https:\/\/www.ae.com\/aerie-real-life\/2015\/05\/11\/20-minute-full-body-tone\/","title":{"rendered":"20-minute full body tone"},"content":{"rendered":"\n

We want you to make this summer your happiest and healthiest yet! That\u2019s why we\u2019re so excited to partner with CHAARG<\/a> (Changing Health, Attitudes & Actions to Recreate Girls) on this post and more for their health and exercise tips. CHAARG girl, Grace, brings you this go-to 20-minute full body tone. Stay tuned for more fun workouts and health tips!<\/p>\n\n\n\n

20-MINUTE FULL BODY TONE<\/strong><\/p>\n\n\n\n

Today, we\u2019re sharing our 20-minute workout that you can do ANYWHERE. We realize that not everyone has access to the gym in the summer, so all you need for this workout is yourself!<\/p>\n\n\n\n

This is a countdown series circuit\u2014you\u2019ll perform 100 of a certain exercise, 90 of a different exercise, 80 of another and so on. Your goal is to perform all reps of a certain exercise [e.g., 100 jumping jacks] without stopping. If you need to take a short break, try not to pause for more than 10 seconds before getting right back into it. Once you\u2019ve completed the entire circuit, repeat it once more. You got this!<\/p>\n\n\n\n

100 Jumping Jacks<\/strong><\/p>\n\n\n\n

Start with your feet shoulder-width apart. Then, jump your legs out and clap your arms overhead. Jump your legs back in and clap your arms behind your back. That\u2019s one rep!<\/p>\n\n\n\n

\"Jumping<\/a><\/figure><\/div>\n\n\n\n

 Shop the look:<\/strong> Low Back Graphic Tank<\/a>, Seamless Sports Bra<\/a>, Crop Yoga Pant<\/a><\/p>\n\n\n\n

90-Second Side Plank (45 seconds per side)<\/strong><\/p>\n\n\n\n

Lie on your side and rise up on one foot and one elbow. Make sure your elbow is below and even with your shoulder. Now lift your hips and engage your core. Squeeze your butt to activate those lower abs!<\/p>\n\n\n\n

\"Side<\/a><\/figure><\/div>\n\n\n\n

80 Lunges (40 per leg)<\/strong><\/p>\n\n\n\n

Start with your feet shoulder-width apart. Step your right leg forward and lower your body until your left knee grazes the ground and your right leg is at a 90-degree angle. Return your right leg to the starting position and complete the same movement on the other side, leading with your left leg.<\/p>\n\n\n\n

\"Lunge\"<\/a><\/figure><\/div>\n\n\n\n

70 Mountain Climbers<\/strong><\/p>\n\n\n\n

Start in a plank position (on your hands and toes). Bring your right foot forward, directly outside of your right hand. Keep your hands on the ground and your abs tight as you quickly shift your right leg back and bring your left foot forward in the same motion you did on your right.<\/p>\n\n\n\n

\"Mountain<\/a><\/figure><\/div>\n\n\n\n

60-Second Squat Hold<\/strong><\/p>\n\n\n\n

Stand with your feet just outside of your hips. Sink your butt back, bending at the hips and making your thighs parallel with the ground. Pro-tip: make sure you\u2019re placing your weight on your heels, not your toes. If you\u2019re unsure, try wiggling your toes.<\/p>\n\n\n\n

\"Squat<\/a><\/figure><\/div>\n\n\n\n

50 Glute Bridges<\/strong><\/p>\n\n\n\n

Lie on your back with your feet flat on the ground and your legs in a triangle shape. Then, slowly raise your hips and keep your core tight. Bring your hips back to the ground and you\u2019ve got one rep down.<\/p>\n\n\n\n

\"Glute<\/a><\/figure><\/div>\n\n\n\n

40 Flutter Kicks<\/strong><\/p>\n\n\n\n

Lie on your back with your arms at your sides, hands facing down. Extend your legs and lift your heels about 6 inches off the floor. From there, quickly pulse your feet up and down while keeping your core engaged.<\/p>\n\n\n\n

\"Flutter<\/a><\/figure><\/div>\n\n\n\n

30 Jump Squats<\/strong><\/p>\n\n\n\n

Remember the squat motion from earlier? Take it up a notch and squat down with your thighs parallel to the ground. Now, instead of standing straight up when you come out of the squat, jump straight up in the air. These babies burn, but push through!<\/p>\n\n\n\n

\"Jump<\/a><\/figure><\/div>\n\n\n\n
\"Jump<\/a><\/figure><\/div>\n\n\n\n

20 Pushups<\/strong><\/p>\n\n\n\n

Keep your hands shoulder-width apart and feet flexed at hip distance. Keep your core tight and squeeze your butt as you bend your elbows until your chest reaches the ground. Then push back up. Pro-tip: Let your elbows graze the side of your body\u2014the closer the better. And if you need to modify, bring your knees to the ground.<\/p>\n\n\n\n

\"Push<\/a><\/figure><\/div>\n\n\n\n

10 Star-Jump Burpees<\/strong><\/p>\n\n\n\n

The best for last\u2014burpees! Start with your feet hip-distance apart. Squat down (maintaining that great squat position we talked about before) and place your hands on the floor. Kick your feet back into a pushup position and complete one pushup. Immediately jump your feet forward into the squat position. Then, jump as high as you can, spreading your feet and arms like a star. All of that is one rep\u2014just nine more and you\u2019re done!<\/p>\n\n\n\n

\"Star<\/a><\/figure><\/div>\n\n\n\n
\"Star<\/a><\/figure><\/div>\n\n\n\n

Aim to get through this workout two times, and if you\u2019re feelin\u2019 good, add a 60-second plank at the end for extra credit! Then let us know what you think of the workout by tagging us on Instagram @CHAARG with the hashtag #inCHAARG.<\/p>\n\n\n\n

\"CHAARGWorkout\"<\/figure><\/div>\n\n\n\n

ABOUT CHAARG<\/strong><\/p>\n\n\n\n

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it\u2019s yoga, CrossFit or anything in between.<\/p>\n\n\n\n

You don\u2019t need to be a marathon runner or a weight lifting champion to join\u2014it\u2019s all about finding what works for you. That\u2019s the beauty of CHAARG. We\u2019re a group of real girls with a passion for leading happy, healthy lives.<\/p>\n\n\n\n

Sound like you? Learn more about us, check out CHAARG.com<\/a> and find us on Instagram<\/span><\/a>, Twitter<\/a> and Facebook<\/a>.<\/p>\n\n\n\n

ABOUT THE AUTHOR<\/strong><\/p>\n\n\n\n

Grace Murray is a CHAARG blogger from Kent State University. She divides her free time between CrossFit and running, and plans to tackle her first marathon this fall. When she’s not studying or exercising, she’s eating enough carrots and peanut butter to feed four out of New York’s five boroughs.<\/p>\n\n\n\n

\"IMG_2241\"<\/a><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"

We want you to make this summer your happiest and healthiest yet! That\u2019s why we\u2019re so excited to partner with CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) on this post and more for their health and exercise tips. CHAARG girl, Grace, brings you this go-to 20-minute full body tone. 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We\u2019re sure you\u2019ve been crushing your sweat sesh game so far this summer, but if you\u2019re looking to switch up your fitness routine or for a workout to do while on vacation, this is a\u2026","rel":"","context":"In "Style & Trends"","block_context":{"text":"Style & Trends","link":"https:\/\/www.ae.com\/aerie-real-life\/category\/style-trends\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/07\/boat-pose_2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/07\/boat-pose_2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/07\/boat-pose_2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/07\/boat-pose_2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/07\/boat-pose_2.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/07\/boat-pose_2.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":21455,"url":"https:\/\/www.ae.com\/aerie-real-life\/2015\/06\/22\/5-outdoor-workouts\/","url_meta":{"origin":21004,"position":1},"title":"5 outdoor workouts","author":"Aerie","date":"June 22, 2015","format":false,"excerpt":"Bring on the sun and humidity because it\u2019s finally summer! (YAY!) This summer is all about finding what makes you happy and healthy, and today\u2019s CHAARG\u00a0(Changing Health, Attitudes & Actions to Recreate Girls) post rounds up five of our favorite fun outdoor summer workouts. So throw on your favorite gear,\u2026","rel":"","context":"In "REAL Talk"","block_context":{"text":"REAL Talk","link":"https:\/\/www.ae.com\/aerie-real-life\/category\/real-talk\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2015\/06\/img_3096.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2015\/06\/img_3096.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2015\/06\/img_3096.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2015\/06\/img_3096.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2015\/06\/img_3096.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2015\/06\/img_3096.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":21252,"url":"https:\/\/www.ae.com\/aerie-real-life\/2015\/05\/26\/diy-brightening-face-mask\/","url_meta":{"origin":21004,"position":2},"title":"DIY brightening face mask","author":"Aerie","date":"May 26, 2015","format":false,"excerpt":"We\u2019re back with another post from CHAARG (Changing Health, Attitudes & Actions to Recreate Girls). To help you make this summer your happiest and healthiest yet, CHAARG girl Morgan brings you this DIY face mask that we wish we could eat for breakfast, too! Stay tuned for more fun health\u2026","rel":"","context":"In "Style & Trends"","block_context":{"text":"Style & Trends","link":"https:\/\/www.ae.com\/aerie-real-life\/category\/style-trends\/"},"img":{"alt_text":"DIY Brightening Face Mask","src":"https:\/\/americaneagleoutfitters.files.wordpress.com\/2015\/05\/final-1.jpg?w=350&h=200&crop=1","width":350,"height":200,"srcset":"https:\/\/americaneagleoutfitters.files.wordpress.com\/2015\/05\/final-1.jpg?w=350&h=200&crop=1 1x, https:\/\/americaneagleoutfitters.files.wordpress.com\/2015\/05\/final-1.jpg?w=525&h=300&crop=1 1.5x"},"classes":[]},{"id":26444,"url":"https:\/\/www.ae.com\/aerie-real-life\/2016\/04\/20\/summer-fitness-essentials\/","url_meta":{"origin":21004,"position":3},"title":"Summer fitness essentials","author":"Aerie","date":"April 20, 2016","format":false,"excerpt":"Aerie\u2019s soft, sporty and functional bralettes and undies are the most fun to mix and match colors, textures and styles. With the right sporty bralette and undies, you\u2019ll feel like a whole new girl! Read below for some of our favorites. MESH BRALETTEThe Mesh Bralette has really fun angles, layers\u2026","rel":"","context":"In "Style & Trends"","block_context":{"text":"Style & Trends","link":"https:\/\/www.ae.com\/aerie-real-life\/category\/style-trends\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/04\/emptyname-176.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/04\/emptyname-176.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/04\/emptyname-176.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/04\/emptyname-176.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/04\/emptyname-176.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2016\/04\/emptyname-176.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":21964,"url":"https:\/\/www.ae.com\/aerie-real-life\/2015\/07\/28\/10-ideas-for-a-daycation\/","url_meta":{"origin":21004,"position":4},"title":"10 ideas for a daycation","author":"Aerie","date":"July 28, 2015","format":false,"excerpt":"Tired of the same old routine? Switch it up with these 10 ideas from CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) to do on a free weekend day or in those few hours after your 9-5 and get addicted to these routine refreshers! 1] BE A TOURIST IN\u2026","rel":"","context":"In "Style & Trends"","block_context":{"text":"Style & Trends","link":"https:\/\/www.ae.com\/aerie-real-life\/category\/style-trends\/"},"img":{"alt_text":"10 Ideas For A Daycation with Aerie and CHAARG","src":"https:\/\/americaneagleoutfitters.files.wordpress.com\/2015\/07\/dsc_0327.jpg?w=350&h=200&crop=1","width":350,"height":200,"srcset":"https:\/\/americaneagleoutfitters.files.wordpress.com\/2015\/07\/dsc_0327.jpg?w=350&h=200&crop=1 1x, https:\/\/americaneagleoutfitters.files.wordpress.com\/2015\/07\/dsc_0327.jpg?w=525&h=300&crop=1 1.5x"},"classes":[]},{"id":51146,"url":"https:\/\/www.ae.com\/aerie-real-life\/2020\/09\/03\/tighten-and-tone-with-nicole-steens-booty-workout\/","url_meta":{"origin":21004,"position":5},"title":"Tighten and Tone With Nicole Steen\u2019s Booty Workout","author":"Aerie","date":"September 3, 2020","format":false,"excerpt":"We hope you were sweating it out after watching personal trainer Morit Summers\u2019 strength training video, and now we are back with another\u00a0exercise\u00a0session\u00a0from\u00a0our new OFFLINE Movement Series!\u00a0This time, fitness expert Nicole Steen is taking us through a booty-toning routine\u00a0that uses moves from her trademark Buns of Steen Booty Band workout.\u00a0Watch\u2026","rel":"","context":"In "Health & Movement"","block_context":{"text":"Health & Movement","link":"https:\/\/www.ae.com\/aerie-real-life\/category\/health-movement\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2020\/08\/ARL_OfflineMovement.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2020\/08\/ARL_OfflineMovement.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2020\/08\/ARL_OfflineMovement.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2020\/08\/ARL_OfflineMovement.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2020\/08\/ARL_OfflineMovement.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.ae.com\/aerie-real-life\/wp-content\/uploads\/2020\/08\/ARL_OfflineMovement.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/posts\/21004","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/users\/58"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/comments?post=21004"}],"version-history":[{"count":5,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/posts\/21004\/revisions"}],"predecessor-version":[{"id":49368,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/posts\/21004\/revisions\/49368"}],"wp:attachment":[{"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/media?parent=21004"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/categories?post=21004"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/tags?post=21004"},{"taxonomy":"tribe_events_cat","embeddable":true,"href":"https:\/\/www.ae.com\/aerie-real-life\/wp-json\/wp\/v2\/tribe_events_cat?post=21004"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}