Whether you’re a mom chasing after your kids or a busy executive
chasing hard deadlines (or both!), we all have one thing in common: we
don’t have much free time. As the holiday season starts to wind down and
resolution-season begins to ramp up, now is the best time to have this
routine handy.
Here, I share my favorite total-body toning moves that get the job
done fast. As you re-commit to your fitness goals, there will be days in
the coming weeks when you just don’t have the time for say, a full
group fitness class. But you will have time for this quick circuit.
You’ll complete 10-12 reps of each exercise. Rest for 1-2 minutes, and then repeat the circuit 2-3 more times.
Medicine ball squat to throw
Stand with your feet slightly wider than shoulder-width apart, about 2
feet from a sturdy wall. While holding a medium-weight medicine ball at
your chest, squat down to parallel and as you’re standing back up,
extend your arms to release the medicine ball up and into the wall.
Catch the medicine ball as it comes down and move right back into your
squat.
Starfish to crunch
Setup: Start with your right knee and right hand on the floor, with
your body rotated out externally. Hold a dumbbell in your left hand
straight above your head, and straighten your left leg so that your foot
is about 6 inches off the floor. From here, bend your left leg and
lower your left arm into the left side of your body, squeezing your left
obliques. Return to your starting position and once you’ve completed
all reps for that side, repeat on the other side.
Photo: Jennifer Cohen
Front lunge with wood chop
Stand straight up with your feet together, holding a dumbbell over
your left shoulder. Step out with your right foot and bring the dumbbell
across your body and onto the other side of your right leg as you lunge
down. Your back knee should lower to about 1 inch from the floor. Step
your right foot back and bring the dumbbell back over your left shoulder
to complete the rep. Repeat all reps on this side before switching to
the other side.
Suicides
While holding two dumbbells at your sides, stand straight up with
your feet shoulder-width apart, chest out, and shoulders back. From
here, squat down and place the dumbbells on the floor. Jump back into a
push-up position, perform a push-up, and then jump your feet back to
your hands. Lastly, stand straight up again and this time bring the
dumbbells over your head for a shoulder press. Bring your hands back
down by your sides and repeat for the allotted reps.
Push-up to rotation
Get into a plank position with your arms straight and two dumbbells
in your hands, placed on the floor. From here, perform a push-up. When
you’ve complete the push-up, rotate your body to the right, allowing
your feet to roll over to their sides and raise your left arm straight
up above your body. Return to plank position and repeat on the other
side.
Walking lunge with medicine ball rotations
Stand with your feet together, shoulders back, and chest out. While
holding a medicine ball at your chest, step out with your right foot
into a lunge. Hover here with your back knee about 1-inch from the
floor, and rotate your upper torso to the right. Return to center and
step your left leg forward to meet your right foot. Repeat on the other
side and alternate through until you’ve completed your allotted reps.
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