Don't have time to spare for exercise over holidays? That where this quick equipment-free workout from LA trainer Lacey Stone comes in handy! This plan will get your heart pumping and tighten up your entire body in just 15 minutes - no lengthy trip to the gym necessary.
Lacey suggests starting with a quick warmup of jogging in place combined with jumping jacks, then repeat this five-move circuit three times. The first time you perform each exercise for one minute, the second time you perform each exercise for 30 seconds, and the third time, you'll perform each exercise for one more minute.
Exercise One: Around-the-World Lunges
Works: Butt and Legs
- Start with your feet together. Step your right foot forward into a forward lunge, then step your right foot out for a side lunge, and finish with a reverse lunge with your right foot behind you. Step back to center so your feet are together.
- Then step back with your left foot into a reverse lunge, step your left foot out to for a side lunge, and finish with your left foot forward in a forward lunge. This completes one trip "around the world."
- Continue "around the world" completing as many reps as possible in the allotted time (either one minute or 30 seconds.)
Exercise Two: Plank Taps
Works: Chest, back, and abs
- Hold your body in an upper-plank position, tap your right shoulder with your left hand, then return your left hand to the ground. Then, tap your left shoulder with your right hand, and return your right hand to the ground.
- Alternate sides for the allotted time (either one minute or 30 seconds.)
Exercise Three: Side Skaters
Works: The entire leg - including inner and outer thighs!
- Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don't let it touch the floor.
- Reverse direction by jumping to the right with your right leg. This completes one rep.
- Perform as many speed skaters as possible in the allotted time (either one minute or 30 seconds.)
Exercise Four: Booty Lifts
Works: Glutes
- Lie on your back, and place your hands on the floor for stability as you bend your left leg and lift the right leg off the ground.
- Pressing your left heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor. This completes one rep.
- Alternate sides (which leg is lifted) in the allotted time (either one minute or 30 seconds.)
Exercise Five: Jack Knives
Works: Abs
- Lay on the floor or a bench with your legs straight out, arms stretched above your head, toes pointed toward the ceiling.
- Raise your arms toward your toes as you raise your legs to a 45- to 90-degree angle, keeping your shoulders off the floor. You should bring your arms way up over your belly button so your body looks just like a jack knife.
- Then return back to the floor or bench with your legs and arms stretched out.
- Perform as many as possible in the allotted time (either one minute or 30 seconds.)
Once you've repeated the circuit three times, be sure to cool down and stretch for an additional two to three minutes. Then you can head back into holiday mode a little more accomplished with a workout under your belt!
from POPSUGAR Fitness http://ift.tt/1C83aDC
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