When it comes to convenient, inexpensive workout equipment, nothing compares with your own body. It's free, after all, and ensures that you can get a heart-pounding, muscle-pumping workout just about anywhere.
Personal trainer and fitness expert Ashely Borden has designed this efficient, full-body workout that's well-suited to the great indoors. All it takes: 25 minutes, a little floor space, a mat and your own body weight to work a variety of muscle groups and raise your heart rate.
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Do: 3 rounds of the warm-up exercises, followed by 5 rounds of the main routine. End with the 2 cooldown stretches.
Move 1: Cat-Cow Stretch
- Get down on your hands and knees, wrists in line with your shoulders and knees directly underneath your hips.
- Inhale as you lift the crown of your head and tailbone toward the ceiling and push your heart ahead of you.
- Hold for a few seconds.
- Release while exhaling, slowly moving the crown of your head toward the floor while lowering your hips toward the floor in tandem, rounding up your shoulder blades toward the ceiling.
- Reverse positions and repeat 5 times.
Move 2: Downward Dog Pedal Stretch
- Assume the Downward Dog position by placing your feet shoulder-width apart and bending at the waist to place your hands in line with your feet on the floor, forming your body into an upside-down V.
- Raise your heels off the ground and bend one knee in at a 90-degree angle toward the floor.
- Resume the V position to rest a beat.
- Repeat with the other leg.
- Repeat on both sides twice more. This helps release tension in the calves and hamstrings.
Move 3: High-Lunge Core Rotation
- Stand with your feet together.
- Step your left foot back into a deep lunge until your right knee is at a 90-degree angle. Support your back leg with the ball of your foot.
- Lengthen your torso and bend forward so that it's on the inside of your front thigh;. Support yourself with the tips of your fingers on the floor.
- Reach your elbow down to the floor to deepen the stretch in your hips.
- Twist your torso to the left, raising your left arm up toward the sky while keeping your right arm down.
- Switch sides so that your left leg is in front.
- Repeat four more times on each side.
Move 1: Man Makers
- Stand with your feet shoulder-width apart.
- Drop down into plank position.
- Bend one elbow and raise one arm to a 90-degree angle (as if you were holding a dumbbell) while supporting yourself with the other.
- Lower your hand back down and raise the other arm in the same way.
- Place your hand back down on the ground and jump forward, raising yourself into a squat with your hands in fists near your shoulders.
- Return to standing, raising your arms straight up above your head, hands still in fists.
- Repeat 5 times.
Move 2: Plank With Alternating Toe Taps
- Assume a high plank.
- Lift your right leg slightly and slide it out to the side until your legs form a narrow V.
- Tap that toe to the ground then bring your legs back together into a plank.
- Do this move again with the left leg and continue to alternate.
- Do 10 reps on each side to engage your arms, shoulders, chest, core and legs.
Move 3: Single-Leg Glute Bridge
- Lie flat on your back. Place your arms at your sides with the palms down. Bend both knees with your feet flat on the ground.
- Bend your left knee into your chest and flex your right foot.
- Raise your hips off the ground by pushing through your right heel.
- Raise and lower your hips, hugging your knee in the whole time.
- Do 15 reps on each side.
Move 4: Hip Drops From Side Plank
- Lie on your left side with your torso raised and supported by your left forearm, bent at the elbow.
- With your right arm either around your waist or extended to the ceiling, keep your feet and legs straight and stacked on top of each other.
- Raise your hips into a side forearm plank. Keeping your core tight, lower your hips so that they hover just about the ground.
- Continue lowering and raising for 10 reps on each side.
Move 1: Glute Bridge
- Lie flat on the floor with your arms by your sides and your knees bent.
- Pressing through your feet, begin to lift your back off the floor, one vertebrae at a time.
- When you reach the top, hold for a beat.
- Slowly lower back down to the start the same way, rolling your spine out along the floor.
- Do 5 of these in a row.
Move 2: Pigeon Pose
- From all fours, extend your legs out behind you into plank.
- Bend your right knee in toward your chest and place it on the ground near your right hand with your foot pointing toward your left side.
- Lean forward on your elbows until your chest is above your right leg. This gives your hip a deep stretch, says Borden.
- Hold the stretch for 1 minute.
- Slowly slide out of the stretch and repeat on the other side.
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