20-Minute Full Body Tone

We want you to make this summer your happiest and healthiest yet! That’s why we’re so excited to partner with CHAARG (Changing Health, Attitudes & Actions to Recreate Girls) on this post and more for their health and exercise tips. CHAARG girl, Grace, brings you this go-to 20-minute full body tone. Stay tuned for more fun workouts and health tips!

20-MINUTE FULL BODY TONE

Today, we’re sharing our 20-minute workout that you can do ANYWHERE. We realize that not everyone has access to the gym in the summer, so all you need for this workout is yourself!

This is a countdown series circuit—you’ll perform 100 of a certain exercise, 90 of a different exercise, 80 of another and so on. Your goal is to perform all reps of a certain exercise [e.g., 100 jumping jacks] without stopping. If you need to take a short break, try not to pause for more than 10 seconds before getting right back into it. Once you’ve completed the entire circuit, repeat it once more. You got this!

100 Jumping Jacks

Start with your feet shoulder-width apart. Then, jump your legs out and clap your arms overhead. Jump your legs back in and clap your arms behind your back. That’s one rep!

Jumping Jack

 Shop the look: Low Back Graphic Tank, Seamless Sports Bra, Crop Yoga Pant

90-Second Side Plank (45 seconds per side)

Lie on your side and rise up on one foot and one elbow. Make sure your elbow is below and even with your shoulder. Now lift your hips and engage your core. Squeeze your butt to activate those lower abs!

Side Plank

80 Lunges (40 per leg)

Start with your feet shoulder-width apart. Step your right leg forward and lower your body until your left knee grazes the ground and your right leg is at a 90-degree angle. Return your right leg to the starting position and complete the same movement on the other side, leading with your left leg.

Lunge

70 Mountain Climbers

Start in a plank position (on your hands and toes). Bring your right foot forward, directly outside of your right hand. Keep your hands on the ground and your abs tight as you quickly shift your right leg back and bring your left foot forward in the same motion you did on your right.

Mountain Climber

60-Second Squat Hold

Stand with your feet just outside of your hips. Sink your butt back, bending at the hips and making your thighs parallel with the ground. Pro-tip: make sure you’re placing your weight on your heels, not your toes. If you’re unsure, try wiggling your toes.

Squat Hold

50 Glute Bridges

Lie on your back with your feet flat on the ground and your legs in a triangle shape. Then, slowly raise your hips and keep your core tight. Bring your hips back to the ground and you’ve got one rep down.

Glute Bridge

40 Flutter Kicks

Lie on your back with your arms at your sides, hands facing down. Extend your legs and lift your heels about 6 inches off the floor. From there, quickly pulse your feet up and down while keeping your core engaged.

Flutter Kicks

30 Jump Squats

Remember the squat motion from earlier? Take it up a notch and squat down with your thighs parallel to the ground. Now, instead of standing straight up when you come out of the squat, jump straight up in the air. These babies burn, but push through!

Jump Squat 1 Jump Squat 2

20 Pushups

Keep your hands shoulder-width apart and feet flexed at hip distance. Keep your core tight and squeeze your butt as you bend your elbows until your chest reaches the ground. Then push back up. Pro-tip: Let your elbows graze the side of your body—the closer the better. And if you need to modify, bring your knees to the ground.

Push Up

10 Star-Jump Burpees

The best for last—burpees! Start with your feet hip-distance apart. Squat down (maintaining that great squat position we talked about before) and place your hands on the floor. Kick your feet back into a pushup position and complete one pushup. Immediately jump your feet forward into the squat position. Then, jump as high as you can, spreading your feet and arms like a star. All of that is one rep—just nine more and you’re done!

Star Jump Burpees 1

Star Jump Burpees 2

Aim to get through this workout two times, and if you’re feelin’ good, add a 60-second plank at the end for extra credit! Then let us know what you think of the workout by tagging us on Instagram @CHAARG with the hashtag #inCHAARG.

CHAARGWorkout

ABOUT CHAARG

We believe that working out can (and should!) be fun. We’re an organization of 2,500+ girls at more than 24 universities that encourages college-aged girls to find their fit, whether it’s yoga, CrossFit or anything in between.

You don’t need to be a marathon runner or a weight lifting champion to join—it’s all about finding what works for you. That’s the beauty of CHAARG. We’re a group of real girls with a passion for leading happy, healthy lives.

Sound like you? Learn more about us, check out CHAARG.com and find us on Instagram, Twitter and Facebook.

ABOUT THE AUTHOR

Grace Murray is a CHAARG blogger from Kent State University. She divides her free time between CrossFit and running, and plans to tackle her first marathon this fall. When she’s not studying or exercising, she’s eating enough carrots and peanut butter to feed four out of New York’s five boroughs.

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Fitness Fridays: Lunchtime Lifter

Fitness Fridays: Lunchtime Lifter

Some days the only time you can find to work out is on your lunch break. Check out our AEO Performance look perfect for the lunchtime lifter and tell us how you’re staying active this weekend in the comments.

 

lunchtime lifter American Eagle Outfitters AEO Performance

Get in and out of the gym in style with AEO Performance

 

Get the look:

AEO Performance Track Pant

AEO Performance Muscle T-Shirt

New Balance Performance Sneaker

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Behind the Seams: AEO Performance

Behind the Seams: AEO Performance

We spoke with AEO Performance Senior Designer Stacy M. about the technical advantages, fashion details, and inspiration for our new performance line. Read on to learn more about why you should buy AEO Performance.

Who or what did you pull inspiration from to design the AEO Performance line?

The AE girl!  It’s easy when you have such a cool customer to take inspiration from.  We wanted to incorporate her fashion trends with functional fabrics to create a line that is fresh, new and relatable.  The idea is to have pieces that are great to wear before or after your workout as well as during your favorite sport or activity.

How is designing performance wear different than designing everyday clothes?

There are many factors we take into consideration while designing AEO performance. Most importantly is the fabric and how it reacts with different workouts.  Secondly, the silhouette is designed with full movement and comfort in mind no matter what sport or activity is taking place.  We also think about how the seams and fabric effect your workout, such as breathability, chaffing, scratching or itching against the skin.  Lastly, we think about all activities from serious runners to yoga and pilates to a girl who wants to wear our performance line to class. 

What is your favorite way to live your life healthfully?

I like to eat healthy, try new workout classes and have fun while doing it.   I’m also a strong advocate for everything in moderation.  If you want that hot fudge Sunday or box of popcorn, make sure to balance it during the week with fresh fruits and salads.

How would you style Performance wear outside the gym?

The line is so great because it’s designed to be worn inside and outside the gym, any day of the week!  Our basic black bottoms and fleece crop pants are comfortable and perfect to match with our fashion tops.  The peplum tanks and tee are great to wear with our bottoms or your favorite AEO jean fit.  We also have a white windbreaker that you can layer with any outfit.

If you could spend the day with any sports professional, who would it be and why?

I’m a big sports fan so I have a few. NY Giants’ QB Eli Manning is high up on the list, but Carmelo Anthony, Serena Williams and a few of the amazing female surfers out there would probably have a lot to teach me. I would hope to gain a little bit of insight as to how they balance their demanding profession with everyday life.

How does AEO Performance fabric stand out from other fitness line materials? Tell us a little more about the construction.

We have worked really hard developing the perfect fabric for our customer and I think we’ve done it.  It has wicking, which keeps you cool and dry during your most strenuous workouts – and there is a moss finish added that gives the fabric a super soft hand feel.   Our black core fabric used in bottoms has black spandex to reduce the shine when bending and moving while working out.  The best part about this fabric is the compression (really sucks you in/everyone loves their butt to look great!) and of course has a really great price.

What special details make AEO Performance different than other lines?

AEO stands for quality and detail.  All of our bottoms have signature waistband stitch details on the back as well as a hidden waistband pocket to hold your ID and money.  We always think about feminine details like ruffles and pretty mesh fabrics along with function details like zipper pockets on our run tops and reflective trims on the bottoms and running jackets.

AEO Performance is constructed with flat seams – what do flat seams do for the customer?

Flat seams are used to decrease the amount chaffing or scratching to the skin, which makes our styles more comfortable to wear.  Sleep in them if you want – they are super comfy!

What physical activities is AEO Performance best suited for, or are there specific pieces for certain activities?

The line is designed for the most intensive activities to simply wearing it everyday. Hence our tagline “great for a workout or a hangout”.  We have styles suited for running, cardio, yoga, spin, dance and for just hanging out with friends.

How can customers best take care of their AEO Performance gear?

Always follow the care instructions on the inside of each garment!

How versatile are the pieces between different seasons?

All the styles are very versatile throughout the year.  Depending on your workout of choice, we offer four core bottom lengths that work year round along with an assortment of tanks and tees for any style of activity.  For colder months we also offer 2nd layer pieces that are amazing for layering to and from the gym or for outdoor activities.

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