Sometimes, you just can’t make it out of the house—but that doesn’t mean you should give up on squeezing in exercise. When you’re looking at a last-minute workout emergency, look no further than this quick full body routine from trainer Charlee Atkins, C.S.C.S. that hits all of your major muscle groups without making you break out any equipment.
“This is a go-to workout I give my clients when I know they’re traveling or don’t have time to hit the gym,” Atkins says. “[These are] very manageable exercises paired together to make a total body training sesh.”
To perform the at-home bodyweight blast, all you need is a bit of space to spread out. Since you’ll be doing planks, you might want to use a mat for your arms if you’re not on a soft ground surface.
Perform each exercise for the prescribed reps with little or no rest in between. As soon as you finish the final squat jump, begin the circuit again. Repeat for 3 total rounds.
- Plank (1 minute hold)
- Mountain Climbers (30 reps)
- Alternating Reverse Lunges (20 reps)
- Plank Up Downs (10 reps)
- Squat Jumps (5 reps)
To add an extra challenge to the routine, set a timer to clock how quickly you can finish all the moves. Every time you do the workout, challenge yourself to beat your last time (while still using proper form for every rep, of course).
By Brett Williams