Maybe you’ve got that one pair of jeans that makes 10 pounds disappear or a dress that holds you in just where you need it. But what about getting naked? There’s nowhere to hide! If you only get naked with the lights off, you’re not alone.
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But that doesn’t mean you can’t make changes today that will make you look sexier and feel more confident about your bedroom body. The naked workout challenge will work your entire body until you have a perfectly toned figure.
You’ll get stronger, which will boost your confidence both in and out of the bedroom. And the muscle-building, fat-burning, total-body workouts will help you melt away fat so that you look and feel your very best.
The naked workouts are fast and intense, so expect to see results quickly. The 4-week challenge exercises don’t require a lot of equipment, so you should be able to complete your naked workouts at home or at the gym.
Everyone deserves to feel sexy naked…even with the lights on. So make a sexy gym playlist and just click the button below when you’re ready to get started with the 30 Day Naked Body Exercise Challenge!
Naked Body Workouts for Women that Work
Dumbbell Push Press
Dumbbell push presses will work both your upper and lower body. This combo move is like a dumbbell shoulder press where you get to “cheat” by using your lower body. Be sure to do this as one fluid movement. If you squat and then just add on a shoulder press at the end, you’re not getting the full benefit. Also, because your legs are assisting you with the press, you should choose a heavier weight than you would for traditional shoulder presses. They’re challenging, but it’s an amazing way to tone your legs while you build seriously sexy shoulders.
Grab a pair of dumbbells and set up like you would for standing dumbbell shoulder presses with the weights at your shoulders. Brace your core and lower into a squat. As you push up out of the squat, begin to extend your arms overhead into a shoulder press. Lower your arms back to the starting position and repeat for all reps.
Overhead Dumbbell Squat
This challenging total body exercise will challenge your balance while sculpting your legs, booty, and abs.
Hold a pair of dumbbells directly over your shoulders with straight arms. Brace your core and squat down until your thighs are at least parallel to the floor. Push back up to the starting position and repeat for all reps. Don’t let the weight of the dumbbells pull your torso forward during the squat. Be sure to keep your weight in your heels and not on your toes.
Offset Reverse Lunge
Get sexy glutes, hamstrings, and abs in one smooth move. It may seem like using just one dumbbell during a lunge would make the exercise easier, but really you’re throwing off your balance and forcing your abs (especially your obliques) to work overtime. Use a heavy enough weight that you really feel your core stabilizing.
Hold a dumbbell in your left hand with the weight just next to your left shoulder (your arm will be bent). Step your right leg backward into a lunge. Your right knee should almost be touching the floor. Push back up to the starting position. Repeat all reps for one side before switching sides.
Single Leg Hip Raise
This is one of the most challenging hip raise variations. You’ll be toning your glutes, hamstrings, core, and inner thighs with each move.
Lie on the floor on your back with bent knees and both feet flat on the floor. Keep your arms out to the side at about a 45-degree angle with palms up. Then raise your right leg until it’s lined up with your left thigh. Brace your core, squeeze your glutes, and push through your left heel to initiate a lift off the floor. Your hips should raise until your body forms a straight line from shoulders to knees. Slowly return to the starting position. Complete your reps for the left side before switching legs and working the right side.
Push-ups build toned arms, strong shoulders, and a flat stomach. It’s the ultimate upper body move and should definitely help you build body confidence. If you can’t do all of the push-ups on the floor, do them at an incline instead (put your hands on a bench, box, or step instead of the floor).
Place your hands on the floor just past shoulder width. Your toes should be on the ground with your feet close together. Your body should form a straight line without any sagging of the hips. Brace your abs and keep a strong core as you begin to lower your body. Lower down until your chest is nearly touching the floor. Pause briefly and then push back up to the starting position. You should look down throughout the exercise and your head position shouldn’t change.
Think of inverted rows as push-ups for your back muscles. They’re amazing for posture and giving your upper body a lift.
Set a sturdy bar up at about hip or waist height (when standing). Take a wide, overhand grip of the bar with both hands and position your body so that you’re hanging underneath the bar with straight arms. Bend your elbows and pull yourself up towards the bar. Pause at the top and then lower back down to the starting position.
Grab a kettlebell handle with both hands and hold it in front of your body at arm’s length. Keeping your chest up and shoulders back, hinge at the hips, bend your knees, and sink into your heels. Thrust your hips forward, straighten your legs, and swing the kettlebell up to chest height. Remember, it’s the power generated by your hips that causes the ‘bell to swing up, not your arms. Squat back down, allow the kettlebell to come down between your legs, and repeat the prescribed number of swings.
From a standing position, squat down to the floor and put your hands on the ground. Jump your feet back until you’re in the top position of a push-up. Immediately hop back to the squatting position and then explosively jump up into the air. Repeat and do as many as you can during the prescribed time.
Stand with feet shoulder-width apart and place your fingers on the back of your head with your elbows pulled back to form a straight line with your body. Squat down until your thighs are at least parallel to the floor. Jump explosively into the air as high as you can. As you land, go immediately into another deep squat and then repeat the movement.
About Toning Your Figure and Sculpting the Perfect Shape
If you want to look great naked, you need to make the most of every naked exercise shown below.
Tone your figure in less time by using total-body exercises. You’ll get stronger faster, burn more calories, and you’ll start to see just how amazing your body really is.
Although there are just 9 exercises in this naked workout, each one really counts.
You’re not going to waste time on crunches or curls when you’re trying to transform your figure. Instead, each exercise will work several muscle groups at once.
By training this way, you’ll see faster results for both strength gains and fat loss. That’s because the more muscles you train at once, the more calories you burn throughout the day.
And just to make sure you’re really burning fat to sculpt your ideal shape, there are three total-body cardio moves in the 30-day challenge.
Kettlebell Swings tone your shoulders, butt, and inner thighs.
Burpees sculpt your abs, arms, quads, and shoulders.
Jump Squats will give you a one-of-a-kind lower-body burn…plus leave you gasping for air with this crazy cardio challenge.
Trust me, you’re going to feel this challenge and you’ll be confident enough to leave the lights on!