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This equipment free, travel-friendly workout can be done anywhere with no equipment in 30 minutes or less. Don’t forget to warm up well and stretch afterward!


 

WARM UP

Do this series of warm up exercises two times through.

SHOULDER CIRCLES: 15 REPS EACH DIRECTION

STANDING SIDE LEG RAISES: 15 REPS EACH SIDE

STANDING FRONT KICKS: 15 REPS EACH SIDE

 

 

WORK OUT

Repeat this series of exercises for three rounds.

 

Inchworm

Inchworm

INCHWORM  |  BEGINNER: 8-10 REPS  |  INTERMEDIATE/ADVANCED: 15 REPS

Starting in a standing position, bend forward at the hips (and slightly bend knees if needed) to bring your hands to the floor in front of your feet. Walk your hands out to a push up position. Intermediate/advanced users, add a push up here. Keeping your hands in place, walk your feet to meet your hands in small steps. Repeat.

 

Reverse Lunge

Reverse Lunge

REVERSE LUNGES  |  ALL LEVELS: 15 REPS EACH SIDE

Starting from a standing position, take a large step backward, keeping your front foot flat on the floor and your back heel raised. Beginners, keep your hand on a wall or chair for balance. Slowly lower your body straight downward by bending both knees to a 90 degree angle. Press through your front heel to return to the top, then step forward to return to starting position. Intermediate/advanced users, when stepping out of the lunge, bring your back foot through to a front kick without touching the ground, then step back into your next rep without touching the ground.

 

Side Plank Rotation

Side Plank Rotation

SIDE PLANK WITH ROTATION  |  BEGINNER: 10 REPS EACH SIDE  |  INTERMEDIATE/ADVANCED: 15 REPS EACH SIDE

Starting in a side plank position on your elbow, extend your top arm toward the ceiling. Slowly rotate your torso forward to reach your top arm around and under your bottom armpit as far as possible without touching the ground, then return to starting position.

 

Sumo Squat

Sumo Squat

SUMO SQUATS  |  BEGINNER: 15 REPS  |  INTERMEDIATE/ADVANCED: 20 REPS

Standing with your feet in a wide stance and your toes point out at a 45 degree angle, bend at your hips and knees as if to sit back into a chair until your knees are bent at 90 degrees. Press up through your heels to return to standing.

 

Single Leg Bridge

Single Leg Bridge

SINGLE-LEG BRIDGES  |  BEGINNER: 15 REPS EACH SIDE  |  INTERMEDIATE/ADVANCED: 20-25 REPS EACH SIDE

Start by lying on your back with your knees bend and your feet flat on the floor. Raise one leg straight toward the ceiling. Press through the plated foot to raise your hips as high as possible, keeping your top leg straight up. Slowly lower your hips to lightly touch the floor. Repeat.


 

STRETCH

SINGLE-ARM CHEST STRETCH

STANDING QUAD STRETCH

RUNNER’S STRETCH

 


 

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