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Home / Fitness and Health / All you need is a pair of socks to complete this 15-minute full-body workout from Carrie Underwood's trainer

All you need is a pair of socks to complete this 15-minute full-body workout from Carrie Underwood's trainer



You do not have to go to the gym for a great workout. Heck, you do not even need equipment – or shoes.

To prove this, you can watch this five-part bodyweight track provided by celebrity trainer Erin Oprea on Instagram on Monday. It's a challenging yet beginner-friendly sequence that you can only do with your socks at home.

"I was lazy and [feeling] lazy and was like . Just get up and do something ." Oprea, whose famous clients include Carrie Underwood and Kelsea Ballerini tells SELF about the inspiration for this racetrack. "I did not want to wear a jacket, I did not want to wear shoes," and so the sock-oriented workout was born.

The circuit targets virtually every muscle in your lower half, while at the same time it gives you both heart and equilibrium work.

The first part of the racetrack – a three-piece lunge series – works on your legs from multiple angles. They strengthen your quads, outer thighs, inner thighs, buttocks, thighs and calves. The inverted lunges work especially on your quads and gluteal muscles; the curvy lunges hit the outside of your glutes; and the side lunges target your inner thigh muscles, Oprea says. All three variants also challenge your balance, she adds. The last two moves on the racetrack – plank hooks and mountaineers – present an additional challenge to the shoulders, buttocks and torso.

In addition to the benefits of strengthening and balance, the sequence gives you an excellent impression Cardio Training . "All of these movements will get your heart rate going," says Oprea.

Performing these movements with socks actually gives you more of a challenge than if you were running the OG versions.

When you perform the traditional versions of these five exercises, where you lift your feet off the ground during certain stages of movement (such as jumping in any direction or jumping your feet during the plank lifts) Sometimes a micropause when your limbs are raised.

Keeping your feet on the ground constantly keeps your muscles engaged during repetitions, Oprea explains. "There is more time [that your muscles are] under tension," she says.

Here's how to customize the five-part circuit and how to scale the difficulty to your fitness level.

As mentioned earlier, you can do this whole circuit on hardwood (or some other kind of smooth, hard surface) just in your socks. If you do not have hardwood, you can lock the movements on the carpet by placing a paraglider, paper plate, paper towel, or even a plastic food storage lid (essentially anything that glides well on the carpet) under the sliding foot the lunges) or both feet (for the plank lifters and mountaineers).

You will go through the following tour three times without any interruption between the moves. (Of course, this is the ultimate goal: if you feel that you need to take a break to catch your breath, you should do what's right for your body, and do one continuous movement as you get stronger then rest for about 1 to 2 minutes between each cycle. For this recovery, you can either relax completely or jump for active relaxation, says Oprea. About 15 minutes are required for the entire training.

Backward Lunge – 15 reps per side

  • Stand with shoulders in shoulder width. Put your hands on your hips, take them in front of you (like Oprea demos) or put them behind your head. If you are using a paraglider (or replacement), place it under your left foot.
  • Lift the left heel off the ground and press through the left foot football to push the leg two feet back while bending both knees down. In this position, your shoulders should be just above your hips and yours Chest should be upright (a slight forward tilt is fine as long as your back is flat.) And not arched or rounded to the front). Your right tibia should be perpendicular to the floor and your right knee should be above your right ankle. The butt and the core should be locked in place.
  • Push through the heel of your right foot as you slide your left foot in and pause when your foot is about halfway home. This is 1 repetition.
  • Make 15 repetitions and then change legs for another 15 repetitions.

If you stay low between reps and are not completely standing, you'll maintain more tension and more muscle, says Oprea. Also, be sure to keep the weight on your front heel while you push the other foot in to activate your glutes, and keep your entire body stable, she adds.

To do more of these lunges (and the lunges below) Holds a dumbbell in each hand, Oprea says. To facilitate movement, hold the front leg by the back of the seat or place it against the wall for extra stability. You can also stand all the way up between the repetitions to reduce the tension on the legs.

Curtsy Lungs – 15 repetitions per page

  • Stand with your shoulders apart. Put your hands back on your hips, take them in front of you (like Oprea demos) or put them behind your head. If you are using a paraglider (or replacement), place it under your left foot.
  • Lift the left heel off the ground and push through the left foot to move your leg diagonally behind you while bending both knees to form two 90-degree angle with your legs.
  • In this position, your shoulders should be just above your hips and your chest should be upright (a slight forward tilt is fine as long as your back is flat and not arched or arched forward). Your right tibia should be perpendicular to the floor and your right knee should be above your right ankle. The butt and the core should be locked in place.
  • Push through the heel of your right foot as you push your left foot back to the starting position. This is 1 repetition.
  • Make 15 reps and then change legs for another 15 reps.

Make sure that the area between the knee and the ankle is perpendicular to the floor, says Oprea. Do not let it lean to the side – this will help grab your butt's side, she explains.

Lateral Lunge – 15 reps per side

  • Stand with your feet spread out on the side. If you are using a paraglider (or replacement), place it under your right foot.
  • Push your right foot sideways while bending your left knee, bend your hips forward and push your butt into a lunge.
  • Hold your chest in place and hold the core in place.
  • Pull back your right leg while standing straight and return to the starting position. This is 1 repetition.
  • Make 15 repetitions and then change legs for another 15 repetitions.

Hold your chest high and your shoulders back and lock your core for stability. The glide leg should remain locked and straight during reps, says Oprea. This will help you to stretch and lower your thigh muscles. The stationary leg, however, should remain slightly bent. Make sure you push this leg back on your hips so your knee does not protrude over your toes, Oprea says. The goal is to get the quad parallel to the ground, she adds.

Plank Jack – 30 seconds

  • If you use gliders (or a replacement), place them under both feet.
  • Stand in a high plank position with the arms shoulder width apart and the wrists just below the shoulders. Your core, butt and quads should be tight and your back should be straight (not arched or rounded).
  • Maintain the good plank position described above, slide your feet apart, and immediately reassemble them. As you move around, keep your hips as stable as possible and avoid your butt jumping up and down.
  • Drive your feet in and out for 30 seconds.

Although Oprea splits these repetitions into a fast clip, you should concentrate on the form rather than the speed in this step. "Not only are you free to fly your legs," says Oprea. Remember to squeeze your glutes and quads while your legs glide in a very controlled manner. You also want to leave the butt down when you move your legs. "It's not a low, but a low," says Oprea.

For a slightly more beginner-friendly version of this turn, simply hold a plank for 30 seconds.

Climber – 30 seconds

  • If you use gliders (or a replacement), place them under both feet.
  • Engage your core from a high plank position and slide your right foot forward to bring your right knee to your chest. They should move quickly but in a controlled manner.
  • Return to the starting position and immediately pull your left foot forward to bring your left knee to your chest.
  • Continue this movement alternately with your legs for 30 seconds.

Hold down your butt while completing the reps, Oprea advises. If you need to minimize the intensity of this step, just reduce your speed.

Finally, we give you the tip of Oprea to smash the entire circuit: "Make good music, laugh, smile and have fun with it. "


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