Boombod 4 minute easy workout

New Year: New You: New BOD

Posted by Sarah on

HIIIII 👋 Boomsquad - welcome back from the wonderful madness that is the holiday season! We hope that you stayed warm, filled your tummies with deliciousness, and rang in the new year with all the love 🥂 CHEERS, BABES!

We know it can be SUPER hard to avoid grandma's cookies, mom’s turkey, and all the boozie ‘nog floating around this time of year, and we totally get it. After a few weeks of over indulging and gorging on alllll the treats, Boombod HQ is challenging ourselves - AND YOU - to get back on track!

Ahhh New Years; a time for resolutions, life changes, and starting over. The perfect time to set our goals for the year ahead. This year, we’re choosing to spread the wealth of health, and let you in on our secret to ditching that post-holiday bod! Buckle up, and prep your living room - we’re about to run you through our Quick & Easy 4 MIN at home workout! 

Each workout is done for 40 seconds - no need for breaks, we want your heart pumping! Everyone has different fitness levels, so see how many rounds to can get in. You’ve got this babe💪



boombod 4 minute workout - pushups

No girl push-ups here, make sure your knees are pointed towards the floor, and your arms are fully extended. Move down towards the ground using only your arms and then back up - do this as many times as you can in 40 seconds! 



boombod 4 minute workout burpees

Stand with your feet shoulder-width apart. Push your bum back and lower into a squat by bending at the knees - drop and place palm of hands on the floor in front of the feet and jump back into a push-up position. When you come back up, jump straight up so your feet leave the ground. Repeat consecutively for 40 seconds!



boombod 4 minute workout sumo squats

Position your feet a bit wider than shoulder-width apart, and slightly point your feet outward. Be sure to keep your back and neck straight, and place your hands on  your hips. Begin to squat by bending positioning your hips and butt backward, until your upper legs are parallel to the floor. Slowly stand back up, and repeat until time is up! 



boombod 4 minute workout plank

OK - this one is tough so get ready! You’ve GOT THIS!
Position your body back into push-up position, with your knees off the floor. Now, lay both forearms flat on the floor. Make sure your back and body is as straight as possible - HOLD for 40 secs! For an alternate position and extra challenge, leave your arms straight and keep your body elevated in the same position.



boombod 4 minute workout bicycle crunches

Lay your back flat on the floor. Put your arms behind your head (feel free to interlock your fingers, if this is easier!). Bring your knee in towards your belly, and at the same time bring the opposite elbow towards your belly. Once you’ve done both sides, that’s one full crunch! Repeat for the full 40 secs!




boombod 4 minute workout jumping jacks

Let’s end on a high cardio note, and really get that blood pumping! Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position.

Pssssttttt…. Do you feel that?! That’s the feeling of all those gingerbread cookies and dips calories being worked off! You KILLED it, squad! 

We get it. It’s wayyyyy to easy to indulge in the foods we love, and enjoy that experience with our loved ones - especially over the holidays. And, it can be even harder to break that cycle after all the kerfuffle is done, so we have your back! Pair this quick workout with your Boombod 7 Day Challenge, and wave 👋 buh-bye to last years ‘bod!



  • YES Christa!! You can totally do it, and Boombod could def give you that extra push you need!! Be sure to take advantage of our BOGO FREE sale happening, while you still can 💪 Keep us updated on your progress!

    Sarah (Boombod Customer Experience) on

  • I’m in a get fit challenge at work but also for myself. I have been wanting to get healthy and lose some weight for awhile but could not figure out how. Maybe with this extra help I can push myself to a new and healthier me!!!

    Christa on

  • We TOTALLY get it, Denise!! You’re definitely in the right place! Most of our customers report losing weight around their stomach area first! However if you carry on using Boombod you will start to lose weight all over ❤️😘

    Sarah (Boombod Customer Experience) on

  • I’m looking to lose some weight in my stomach so I can wear my dress again

    Denise on

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