TASH AND DEVS #FITSPO SERIES PT 1: CIRCUIT ROUTINE

Welcome to the first part of “Tash and Dev’s #FITSPO Series”! We know first hand that in order to get the results you have to put in the work, so we are hoping to take being your fitness inspiration to the next level by sharing our secrets with you!  This week we are revealing our “go-to” circuit routine which works on getting every part of your body toned, fit and bikini ready. Over the next six weeks we will show you workouts that target different parts of your body, all of which are incorporated into this circuit. We workout 4-5 times a week for 1-1.5 hrs. We came up with this routine three years ago and have stuck to it ever since!

Also check out our Workout Playlist on the A BIKINI A DAY SPOTIFY! 

FIRE HYDRANTS – BIG (Targets hips and butt)

Position yourself on all fours in a table top position. Circle your working leg back, up and to the side and then down to return to start. Knee must remain bent at 90 degree angle the entire time. 25 x each leg.

 FireHydrant-Big

FIRE HYDRANTS – SMALL (Targets hips and butt)

Same move, but this time make the knee circles smaller and quicker. Position yourself on all fours in a table top position. Circle your working leg back, up and to the side and then down to return to start. Knee must remain bent at 90 degree angle the entire time. 25 x each leg.

 FireHydrant-Small

CROSSOVER KICKBACK (Targets obliques (sides) and butt)

Position yourself on all fours in tabletop position. Pull working knee forward as if trying to touch the shoulder, then travel the leg back as you reach and straighten the leg back at a cross diagonal direction. Repeat 25 x each leg.

 CrossOver-KickBack

BENT SIDE – LEG LIFT (Targets hips and outer thighs)

Lay on side with knees bent and in front of your hips. Lift top leg to open the knee towards the sky and then lower back down to start. 25 x each leg.

BentSide-LegLift

SIDE – LEG KICKS (Target thighs)

Lay on side with knees bent and in front of your hips. Extend the top leg forward in a kicking motion. Repeat this several times kicking and bending the leg forward from the knee. 25 x each leg.

Side-LegKicks

SIDE KNEE OPENER WITH KICKOUT (Targets butt and thighs)

Combination of previous two moves. Lay on your side. From the bent leap position, lift the top leg to open knee to the sky, lower to start, then kick the leg forward extending from the knee, return to start and repeat. 25 x each leg.

 SideKnee-Opener-Kick

SINGLE LEG HIP LIFT (Targets back and butt)

Lay on your back with one knee bent, foot on the floor and the other leg out straight. With your hands behind your head, lift hips and straight leg off the ground to squeeze the “glute”, then lower to start and repeat. 25 x each leg.

 SingleLeg-HipLift

STANDING LEG KICKBACK (Targets back and butt, also great for balance)

Start by standing facing your partner and holding each others hands for balance and support. Lift straight leg back and up; repeat this lifting/kicking motion for the duration of the exercise. 25 x each leg.

StandingLeg-KickBack

HIGH KICKS (Targets lower abs and legs)

Start standing with arms and hands in “fist-fighting position”. Kick working leg out to the side, a la “karakte kick”, then return to start. Foot can land crossed behind the standing leg if preferred. Repeat. 25 x each leg.

 High-Kicks

BALANCING SQUAT (Targets total lower body abs, gluten, legs etc)

Stand on one leg with hands together at heart or stretched up over head. Bend your standing leg in a plié as other leg reaches back on the diagonal, then stand up on balancing leg as you pull the other leg up to side under armpit in a standing abdominal crunch. Repeat exercise, balancing on one leg the entire time. 20 x each leg.

Balancing-Squat

HALF SITUPS – CRUNCH (Targets abs)

Lay with back on floor, hands behind the head and elbows wide. Legs are bent with feet on the floor. Contract only the upper torso as the head lifts a few inches off the ground then lowers down slightly. Repeat 30 times.

Half-Situps

PUSH UPS (Targets arms and chest)

Start in a plank position on the knees with hands placed on the floor a few inches out to the sides of the body. Keeping the core tight, bend at the elbows and lower the heart towards the ground to hover slightly above the floor, then push up and straighten the arms to return to starting position. Repeat 25 times.

Push-Ups

TRICEP DIPS (Targets triceps/ back of arms)

Start in a reverse table top position – on all fours, with your stomach facing up to the sky. Keeping the hips lifted, bend only your elbows in a backwards motion to lower the upper body a few inches then return to start by straightening the elbows. Repeat 25 times. Tricep-Dips

HIP THRUSTS (Targets lower abs and inner thighs)

Lay with back on floor and hands behind head and elbows out to the side. Knees are bent with feet on the floor. Lift hips off the ground to squeeze the “glutes”, then begin to lower the hips while letting the knees fall open to the sides. Then, lift hips again as the knees begin to squeeze closed. Lower down and repeat combo. Repeat 25 times.

 HipThrusts

SIDE LEG LIFT (Targets outer thigh and obliques)

Lay on side with legs straight and stacked on top of oneanother. Lift top leg straight up to the sky allowing your leg to come to a 90 degree angle. Lower to start. Repeat 25 x each leg.

Single-LegLift

RUN (Cardio)

Run 1.5 miles

 Running

SHARE YOUR RESULTS AND WORKOUTS WITH US BY HASH TAGGING #TASHANDDEVFITSPO
Activewear from Bandier.com
Workout GIFs by Andy Zou
Special thanks to Katherine Greiner from KG Body
Please note that not all exercise programs are suitable for everyone. Check with your doctor before beginning any fitness program to avoid/reduce the risk of injury.

See the MAKING OF here:
https://www.youtube.com/watch?v=wp_iltpipLg

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33 Comments

  1. I love it! How did you guys make those little clips? Are they considered Moving photos?

  2. This has become the perfect way to start my day! Love doing these easy floor workouts in the morning before work.

  3. I love these work outs so much! Thank you Tash and Dev you two are amazing and seriously inpirational beaUtiful women ❤️Im on my 3rd week of your work outs and loving it! Also the acai bowl recipe is amazing. Much love!! ❤️

  4. Lavina Reply

    Love it. Just Tried it for the first time and man am i sore! BTW, one of the GIFS are not Moving : CROSSOVER KICKBACK

  5. Emily Reply

    the hip thrusts are honestly my favorite new butt workout!

  6. Melanie Reply

    This is great! thank you for sharing! do you have a printable feature, so I can do it on the go? also, do you have any ideas for low impact cardio that still delivers fat burning results for those of us with a weak pelvic floor after, ahem, childbirth? thank you xx

  7. Sarah Reply

    Do you do The running Every time if you’re Repeating the workout multiple times?

  8. These workouts are so effective! My glutes and legs are on fire. I even did the circuit twice to really get toned. Keep these coming! <3

    • admin Reply

      So happy to hear this! More coming don’t worry! X

      • SANNY Reply

        HEY;
        I WANT TO SAY THANK U SO MUCH: I AM FROM EUROPA AND I JUST LOVE HOW THE BODYS OF NATASHA DEVINE: AND I WANT TO MAKE MY BOOTY BETTER AND BIKINY READY: BUT I REALLY DO NOT WANT THAT MY THIGHS GONNA ADD MORE SIZE: EVEN ITSJUST MUSCLE BECAUSE I AREADY HAVE 49cm and my thighs really don’t Need more ^^
        SO MY QUESTION: WILL TTHE BOOTY WORKOUTT OR/AND THE CIRCUIT WORKOUT MAKE MY HIGHS BGGER? PLS: I REALLY NEED A NICE BUTT LIKE YOURS:
        AND THANK YOU SO MUCH FOR ALL THE HELPIDEAS AND THE BIKINIS :))

  9. such an awesome post. ready to give this a go and feel the burn! X

  10. michelle Reed Reply

    I absolutely love this article. The videos are so helpful in understanding the techniques. I look up to you ladies since you are both curvy and fit and I’d love to see even more excercises! Thank you!

  11. Sophia Reply

    This is awesome! I have been doing it everyday since you put it on here and love it! Keeping me in great shape for summer!

  12. Gynger Reply

    Yay! Finally! I have been wanting to know so badly what you two girls do to get your amazing amzing bodies! now we know the secret lol ! Thanks so much ladies!!!!!!!!!!

  13. Esther Reply

    I GO TO THE GYM AND I ALSO DO EXERCISE SINCE A LONG TIME AGO, BUT I’M GONNA TRY THIS, ALTHOUGH I THINK I START A LITTLE BIT LATE, CUZ SUMMER IS ALREADY HERE. THANKS FOR THIS USEFUL ROUTINE

  14. Katie Reply

    So excited you ladies have a fitspo series! Can’t wait to try these out! xx

  15. Wow!! Looks really good and effective! PERFECT RO WORK ON THAT BIKINIBODY 🙂
    CHECK MORE INSPIRATION ON MYBIKINIMUSTHAVES.COM XOXO

  16. BrIdget Reply

    Sounds great! Just WONDERING how many times you would repeat this circuit?

  17. Love, love, love this! just did the work out and wow my booty is on fire!

    please keep making these.

    xoxo

    beautyglamnow.com

  18. Tanja Reply

    I love the Gif’s. Most of the time when I am looking for some workout instructions I am lazy to watch the video or I feel it takes too long, pictures on the other hand can be bit confusing. But this is perfect! 🙂 Looks like a fun workout to try!

  19. This is totally awesome and helpful. I love it.

  20. Fama Reply

    it would have been great to show/tell what muscle and part of the body each exercice target as weel but thanks for sharing 🙂

  21. Aimee Reply

    It would be great if there was a print out. That way we can take it to the gym!

  22. ANA Reply

    Yay I’m so excited! I’ve been waiting for an exercise routine from you guys for forever! 🙂

  23. victoria Reply

    How many times a week do you do this circuit? Thanks!

  24. awesome workout! thanks for sharing 🙂

  25. I love it! How did you guys make those little clips? Are they considered Moving photos?

  26. Tess Reply

    Great routine! Im gonna trY tHis! How often do you work out?

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