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Want a Lean Body for Good? Adopt This Floor Workout ASAP, Trainer Says

Adopt this trainer-designed floor routine, and you'll be on your way to getting lean.
FACT CHECKED BY Alexa Mellardo

When it comes to getting lean and toned, it's important to focus on losing fat and building muscle. If a lean body is your main goal at the gym, the best way to succeed is by performing regular strength training along with cardio. You know what they say—no pain, no gain. We've done the hard work to get you started if you want a lean body for good. Adopt this trainer-designed floor workout we're here with today, and you'll be well on your way.

Strength training will help you build muscle, giving you the lean, toned look you seek. It also burns more calories than cardio and will help you achieve the aesthetic you dream of having. What we're focusing on in this workout is a variety of floor movements. Floor workouts are an excellent supplement to your fitness routine. Utilizing bodyweight exercises will help you work on building muscle and increase your stability, core strength, and daily activity. Get ready, because it's time to get a lean body for good! And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Skater Squat

skater squat
Tim Liu, C.S.C.S.

To start the Skater Squat, you will first place a soft pad to the side opposite of the working leg. Begin the motion by bending your knee while pushing your hips back. Sit back towards your heel, keeping tension in your glute. Come all the way down to the pad, or as low as you can comfortably, then drive through your heel, flexing your quad and glute to finish. Perform all reps on one leg before switching to the other. Perform 8 to 10 reps on each leg.

Related: 3 Exercises for a Smaller Waist That Trainers Swear By

Pike Pushups

pike pushups to get a lean body for good
Tim Liu, C.S.C.S.

Get into a pushup position for these pikes with your palms flat on the floor and outside shoulder-width distance apart. Your feet should be together and your legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your palms, flexing your triceps and shoulders at the top, then return to the starting position before performing another rep. Perform 10 reps.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals


inchworms exercise to get a lean body for good
Tim Liu, C.S.C.S.

Inchworms start by standing tall. Get into a pushup position with your core tight, and squeeze your glutes. Begin walking your hands out in front of you as far as you can while maintaining tension in your abs. Once you've reached your point, walk your back towards yourself, standing up straight to finish. Perform 5 to 8 reps.

Bodyweight Squat with Pulse

bodyweight squat exercise to reverse aging after 50
Tim Liu, C.S.C.S.

Now it's time to perform Bodyweight Squats with Pulses. Begin with your feet just outside shoulder-width. Keeping your chest tall and core tight, push your hips back, and come down to where your hips are at least parallel to the ground. Come up 1/4 of the way, then go back down. Drive through the heels to come all the way up. That counts as 1 rep. Perform 15 reps.

Plank Hip Extensions

plank hip extensions to get a lean body for good
Tim Liu, C.S.C.S.

Get into a plank position for this exercise starting with your shoulders in line with your elbows and your feet together. Keeping your core tight, take one leg and raise it up while keeping it straight. Flex your glute hard at the top, then bring it back down to the ground before switching to the other side. Perform 10 reps on each leg.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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