Life gets hectic (we totally get that) sometimes slotting in time for working out can be almost impossible, well we’re here to help! Our Flat Tummy App offers full meal and workout plans, a community forum, AND it’s completely FREE!

free workout app

Before we jump right in, we’re sharing a couple of our key tips for exercise consistency and results! We recommend loosely scheduling your workouts ahead of time AND most importantly being realistic in the amount of time you have to dedicate to exercise each week. Your workouts don’t need to be long and grueling to be effective, it’s all about quality over quantity. Another important tip is tracking your progress, whether that be in numbers, with before and after photos, or both. These help to keep up motivation when you need it most! Our App makes all these tips a breeze to keep on track with.

Now to get into it, below we’ve included our top 3 easy fitness routines you can squeeze into any tight schedule, right from our Flat Tummy App! Each routine targets a different part of the body and is featured in our intermediate level on the App, though you can also choose from beginner and advanced workouts.

1. Upper Body: 

arm workouts  

Looking to tone those arms to rock all those summer sleeveless outfits? Well we’ve got you covered.  


Get into a push-up position. Place your arms slightly wider than shoulder width apart. Keep your body stiff, with your feet together and legs straight. Go down like a push-up, until you’re about 2 inches from the floor. The key is keeping your body straight and stiff.  

DIP & KICK OUTS: 10 (each leg)

Using a bench or chair, face away from the bench and place your hands on it behind you, with your fingers facing your body. Your knees should be placed at a 90º angle, with your feet flat on the floor. Lift one leg off the ground. With one leg up, bend your elbows 90º. Come back to the starting position by lowering your leg and pushing your arms back up. Repeat using other leg. 

POWER PUNCHES: 16 (8 each arm)

Stand on the floor, with your feet shoulder width apart. Bend your elbows, make fists, while keeping your wrists straight. Power coming from the upper back, punch one arm forward while keeping your arm bent at the elbow. Repeat with the other arm and exhale when coming back to starting position.  

Repeat x 3 (or until you feel is right for you)


2Lower Body 

butt workout  

Trying to grow that booty while getting your legs summer ready, we’ve got you covered with this one! 


Stand with your legs wider than shoulder-width apart and hands placed on your hips. Lower your hips into a squat position at a 90º angle from the floor. Jump up by pushing through your heels. Land back in the squat position. Exhale while jumping up and inhale while landing. 


Stand with your feet hip-width apart. Step forward with one leg and shift your weight forward to land your other foot on the floor in front of you. Continue to lower your body until your extended foot is parallel to the floor. Make sure not to let your knees go past your toes. Press into your heel to push back up to stand. Repeat on other leg. 

WALL SIT: 25 secs

Stand with your back to a wall, with feet shoulder-width apart. Bend your knees and walk your feet out until your thighs are parallel to the floor and your knees are over your ankles. Hold this position for 25 seconds. 

 Repeat x 3 (or until you feel is right for you)


3. Core 

ab workouts 

 We’ve got your summer six-pack starter kit ready for you below! 

SIT UPS: 15 times

Lie on your back with your knees bent and your feet flat on the ground. Pull your shoulder blades and upper body off the ground to your knees. Engage your abs while lifting toward your knees. Lower back down and repeat. 

SIDE CRUNCHES: 30 times (15 on each side)

Lie down in a normal sit-up position. Your back should be flat on the ground and your knees bent. Keeping your head and shoulders slightly elevated, move your upper body to the right. Repeat this motion on the left side as well.  

BICYCLE (ALTERNATING): 50 times (25 for each side)

Lie on your back with knees bent, feet on the ground and hands behind your head (don’t clasp your fingers). Bring your upper body off the ground. Draw your right knee up and at the same time bring your opposite (left) elbow toward that knee, while straightening your left leg. Repeat on opposite side for next rep and alternate back and forth.  

Repeat x 3 (or until you feel is right for you)


Now it's time to get moving and feeling your very best. Be sure to download our Flat Tummy App and sign up (did we mention it’s totally FREE). We offer personalized meal and workout plans, so we know you're going to crush it! 


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