Squeeze your butt at the top. So decide what works best for your schedule. Makeup: Risako Matsushita. This is 1 rep. Start slowly, and start to speed up the move when you feel comfortable, for even more of a cardio challenge. If you want to make the workout more challenging—maybe you've done it a handful of times and are ready to turn things up a notch—add weights to the lunge and squat movements. While most of us don't have round-the-clock access to a full gym stocked with weights and machines, the truth is that you really can work your entire body without them. You can bend your knees a little if you need to. Standing with legs hip-width apart, step your right foot a few feet to the right and bend the right knee, sitting the right glute back as if you’re trying to sit it down into a chair. Gaze at the floor a few inches in front of your hands to keep your neck in a comfortable position. Rest your forehead on the ground, with your arms extended out in front of you. Do each move for 20 seconds. Stand with your feet together, core engaged, and hands at sides. Sims says.) A one-month plan to tone your core, arms and lower body using only body-weight exercises. And you won't only see physical benefits from strength training — you’ll also score some pretty big mental perks as well. Lift the right leg up and pulse it up as high as you can for 10 repetitions. Start with your feet open wider than your hips, and turn your toes out to the sides. (Look down to make sure your knees are not reaching past your ankles). Now you’re in a forearm plank. Advanced modification: From the Cobra position, lift the hands up off of the ground so that you’re only using your upper back to keep you lifted as opposed to using your hands, too. This workout is broken up into four sections: a warm-up, a circuit, a burnout ladder, and a cool-down. Repeat 10 times. Repeat on the other side. Stand with your feet together and arms by your sides. From Child's Pose, keep your hands on the floor, sit up on your knees, and then lift your butt and press back into Downward Facing Dog. The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week. Jump your feet back together and bring your arms to your sides to return to starting position. Circle your shoulders up and back for 10 counts. Ad Choices, 20-Minute No-Equipment Total-Body Workout You Can Do Anywhere. Straighten the knees returning to the top position, lower down into the squat again, and jump back up. Then press the legs out reaching through the toes, and bring them back in to center. Then come back to center and repeat on the other side. Demoing the moves below is Amanda Wheeler, a certified strength and conditioning specialist and co-founder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies. Then lower back down into the lunge. Blast-off Push-up. Do the entire circuit twice. Spread your fingers wide. The workout below, created by Jess Sims, NASM-certified personal trainer and instructor at Classpass Live, Shadowbox, and Fhitting Room in New York City, challenges your entire body and doesn't require a single piece of equipment. Do 1 rep of each, then 2 reps of each, then 3 reps, etc., and go as high as you can get in 3 minutes. Repeat 10 times. Do this warm-up twice. Do the same thing with your left hand to right shoulder. Advanced modification: Perform this exercise with one leg in the air (be sure to alternate between both legs). If this is too challenging, scale down by doing the plank-up from your knees and walk your feet in for the frogger instead of jumping. Starting in a plank position on your knees, lower down onto your right forearm and then your left forearm. Work on straightening your legs and lowering your heels toward the ground. Drop your butt down. Bend the elbows and lower your butt down to tap the ground, and then straighten the arms to come up. Push through your heels to stand back up to the starting position. Bend your knees and push your hips back as you lower down into a squat. Keep your chest lifted, back flat, and your glutes and core engaged. Keep the left leg straight. Kneel on your mat with your knees hip width apart and your feet together behind you. Lying on your right side, bend the left knee and place the foot in front of your right leg. All rights reserved. This month's plan is designed over a 30-day period — we're giving you today off to recover from last night's festivities. Repeat this 5 times with your right hand leading, and then 5 times with your left hand leading. But if you know you’ll be busier tomorrow than today and want to knock out two workouts, feel free! "It’s a full-body, dynamic workout that includes strength, power, mobility, and cardio," Sims says. If you need extra support, hold on to a railing or a table to help with balance. Do each move for 10 to 30 seconds...or longer if it feels good and you have time. Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. Push through the heel of your left foot to return to standing, and without pausing, step forward about 2 feet and lower into a forward lunge. This isn’t your regular old leg workout—there are a few … She is a certified personal trainer, yoga instructor and Pilates instructor, and host of “Step It Up with Steph” on American Public Television. Bend forward at your hips to place your hands on the floor in front of you. As a certified personal trainer, I recommend doing all of the exercises from these categories twice a week, along with two cardio sessions a week of your choice. © 2020 Condé Nast. I recommend completing 30 repetitions of each exercise throughout the workout. Tap the floor with your right hand, keeping your chest lifted (don't let your shoulders round forward). Day 22: Upper Body – try an advanced move! Day 20: Lower Body – try an advanced move! Pull your abs in, and then bend your knees. Repeat this 10 times and then switch sides. Then, lift your legs, arms, chest and head off the ground, and slowly lower back down. Stylists: Rika Watanabe, Tiffany Dodson. Your right knee should tap the floor. Side Plank. You can also, like Sims said, add another round of the main strength circuit. Now that you're back in the high plank, perform one frogger by jumping your feet outside your hands, keeping your weight in the center of your feet. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. Lower into a forearm plank, starting with your left arm, followed by your right. So on the upper body day, for example, you could complete 10 reps of each exercise, and then repeat the entire circuit three times. The only rule is to avoid doing the upper body or lower body back to back two days in a row. The lower body exercises focus on the legs and glutes. Hair grooming: Yukiko Tajima. Do each move for 45 seconds. Then, come up in the reverse order—starting with your right arm and following with the left. As you stand up from the squat, lower the weights back down to your sides. A Lower-Body Workout With Cardio Burnout. Stand with your feet shoulder width apart. Repeat 10 times, for 3 sets total. Keep your core engaged and back flat. The Department of Health and Human Services recommends incorporating strength training exercises for all major muscle groups into a fitness routine at least two times a week. With the left knee and place the foot in front of your hands the... 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