Hope you all had a great Valentine’s day and weekend! I spent the weekend in beautiful Monterey CA 🙂 Did a bunch of hiking, ran along the coast, went to the aquarium and indulged in some delicious food and wine.
Running out of time for a workout today? No way! Try this short one, anything is better than nothing, just get moving! Do the circuit below as many times as you can in 20 or 30 minutes (or even 15min if you are really pressed for time). Enjoy!
Full Body Quick Workout
30 sec Plank, Alternate lifting up your right/left arm (extended out like superman) every 5 seconds. The tricky part? Don’t let your hips tilt! Keep them square to the ground
20 Sumo Squats with Bicep Curl (wide legs with toes pointed out, every time you come up from the squat curl the dumbbells up, when you go down into the squat, straighten your arms out of the curl)
100 Jumping Jacks
10 Push Ups – from knees, toes, or elevated with hands on a couch
7 sets of : 1 right side lunge + 1 left side lunge + burpee
MY FIRST VIDEOS!!! I have inserted a brief video of each move in this workout!!
Do each of these 6 exercises for 45 seconds, after each exercise rest for 15 seconds. After you complete all 6 exercises, rest 1 minute and then repeat! (Want to make it harder? Do intervals of 50sec/10sec rest!)
45 Second Madness Workout
Push Up Roll Overs (easier: push up from knees)
Broad Jump Burpees (easier: step instead of jump)
2 Squats + Squat Jump (easier: just do squats, no jump)
Plank w/ Knees to Opposite Elbows
See the videos below for how-to! Remember this workout is all about what YOU can do in 45 seconds. Maybe it’s only 5 reps, maybe you can squeeze in 20, just do YOUR best!
“I don’t have any workout equipment at home…” Sound like you? Try this!
This is one of the most common excuses I hear for not working out. Many people falsely believe that without a gym membership, without dumbbells or bands at home, they can’t exercise. The truth: No equipment? No problem!!
There are so many different exercises that only use your body weight, all of which are actually far more efficient than the traditional machines at your local gym. Why more efficient? Because most of those machines isolate one part of your body at a time, but we are multi-joint beings! By involving more than one muscle group in an exercise you can train multiple points in your body at once, thus more efficient! Not to mention more realistic, since we rarely ever isolate one muscle group in our day to day lives.
Anyways, are you stuck at home? Give this workout a try!
THE DO ANYWHERE WORKOUT:
10 Four-Square Jumps (keeping your feet together, image you are standing on the corner of a box, now jump forwards, to the right, backwards, and to the left. That’s one rep, do ten)
100 High Knees (Staying stationary alternate legs up to 90 degrees as fast as possible)
1 min Right Side Plank Hold
1 min Left Side Plank Hold
16 Push Up + Rotational Ceiling Reach (Do your push up, then rotate your core to right and reach up with your right hand; another push up, then rotate to left and reach left handup)
1 minute Invisible Jump Rope (actually pretend like you have one in your hands 🙂)
REPEAT 3-5 times!
How to make it HARDER: 1) Jump farther and/or faster on the 4-Square Jumps; 2) On your Side Planks lift your top leg up towards the ceiling; 3) Do single leg Push Ups.
How to make it EASIER: 1) Instead of running in place with your high knees, just step in place, bringing each knee to 90 degrees; 2) Do your Side Planks with one knee down; 3) Do push ups either from your knees, or with you hands on a bench/couch/something else elevated.