Natalie Jill walks through a bodyweight workout targeting triceps, inner thighs, and outer thighs with standing sumo squats paired with tricep kickbacks, then floor single-leg bridges with pulses. No equipment needed, just combination moves and form cues to squeeze and hold.
Chapters
Hi, guys. Natalie, Jill here. Welcome back to Happy, Healthy and Fit. Today we're going to kill the jiggle. Kill the jiggle, because I know that's what everybody's after, killing that jiggle. And I'm going to target three areas that everybody always wants to fix. The first one is the bingo arm. The bingo arm flap. Right? Back of arms. We want to target that tricep area. Abs and core. Always want to target that. And thighs, inner and outer thighs. Right. That's a big one. How do we target this area? So today we're going to kill the jiggle on Happy, healthy and fit. All you need is your own body weight. You don't need a lot of time. You need nothing else. Just a little bit of space. And we've just got a couple combination moves. Are you ready to get started? Okay, the first one, we're going to do a little sumo squat. So you want your toes pointed slightly out. We're going to squat down, working those inner thighs. But stay with me here. We're going to add something for the back of our arms and going to be a tricep kickback. But we're going to be standing, so watch me. First, we're going to take it down to a sumo squat, and we're going to take our arms back and squeeze. Bring it up and come up. Now watch me here. When I'm squeezing my arm back, you're going to use all that resistance. You're going to think about it being extremely hard. You're going to work the back of that arm. You're not going to just swing because that won't do anything. So I want you to imagine you're really pushing back and digging to work the back of that arm. So we're going to do them together. Are we ready? Okay, take it down. Back, squeeze, and up, squeeze. So we're warming up those inner thighs. Pick up the pace a little bit. Squeezing the back of our arms. You should feel that in those arms immediately. Then start to feel it in those inner thighs. Squat it down, squeezing the back of the arms down and up. Keep going. Don't let up on those arms. But I want you to hold that squat down. Hold it. And I want you to repeat the back of your arms here. Hold that sumo squat low. Take it to a little pulse and rest your arms on your hips. Little pulse, little pulse here. Working those inner thighs. Nice job. How are those arms feeling? Feeling a little jiggly right now. Right, we're killing a jiggle. Resting those arms for a minute. Working Those inner thighs. Keep going. All right, we're not done here yet. We're going to start moving this a little bit back and up. Walking it out. How are we feeling? Inner thighs should be burning. Burning, right. Keep going. Little movements.
Pack back, front, front. Stop. Hold it. Squeeze. Bring it up. How are those feeling? Shake out those legs. Back to arms here. Keeping those legs standing up. Just back. Little pulses. Working those triceps. Back of the arms, push. I don't want you swinging here. I want really concentrated push. Nice job. Keep going. Good job.
Shake it out. Nice job. All right, we're gonna take it down to the ground. These are simple moves today. We're just combining them to kill all that jiggle, right? Take it down to the ground. Toes, fingertips pointed forward. We're going to lift up here to a bridge. Stay with me here.
One leg up, and we're going to squat it down and up. Are you ready? Pick your leg. Hold yourself up. Working those triceps here. Ready? Take it down and up. Down, up. Keep going. Hold that leg up. Hold that leg up. Because we're working legs, working thighs, working core. Really feeling in those triceps. They should be burning from that last exercise. Keep going. Switch legs, but don't stop on those arms. You want to kill the jiggle. We got to do it up that leg up. Nice job.
Keep going down and up. Give me two more here. Like this. Whoa. Nice job. Push your legs down, but hold it up here. Hold it up. One leg out in front. I want you to turn it to the side so you've got the inside of your foot pointed up. Little pulses here. Holding strong in those arms. Little pulses, little pulses. Feeling it in that inner thigh. Keep going.
Make it hard. Make it hard. Don't give up on those arms. Make it hard on that inner thigh. Keep breathing. Few more. Nice. Shake it out. Switch it over to the other leg. Same thing. Little pulses. Nice. Holding it up on those arms. Those arms are starting to feel like jello. I know. Don't quit now. We're almost there. Concentrate on that inner thigh. Keep going. Want to kill the jiggle? That's what it's going to take. Got to do it. Little pulses. Nice. Few more.
Shake it out. Sit down. How are those arms feeling? Good job, everyone. A few simple moves. We did everything there. We killed the jiggle. Worked core, triceps, thighs, and legs. You got it. You want to stretch it out, especially those triceps. Take your arm up back. Oh, you should really feel that. Pushing right below that elbow. Gently stretching out that whole back of the area there. Breathe through it. Nice job switching sides.
Good job, everyone. All right, if you want more of that, you can go back and repeat this. There's no magic number. There's no magic rep amount, no magic time. It's whatever feels intense for you. For me, right now, my arms are burning. That did it for me. If you're not feeling it in your arms, go back, repeat it, do it again, same thing. If you're not feeling it in your inner thighs, go back and repeat it. You want to make it intense for you. That's what changes your body. Now if you want help with that overall fat loss, got to do the work. You also have to change your diet. You want to unprocess your diet? You need help getting started? Check out my jump start programs below. I've got a seven day jump start. Have a four week jump start. Have them for women. For men, check it out below. Get started on the jump start program. You won't regret it. It'll help you achieve your goals faster. See you guys next time. By.
