With this short but challenging full body burner, you can build strength and increase your stamina.
Kettlebells, resistance bands, Bosu balls – we all love them. But sometimes it's best to go back to basics and use your own body weight to strengthen your frame. After all, it's always with you, which means that you can train anywhere, anytime. "Bodyweight workouts allow anyone to work on strength and stamina," explains Kirsty Godso, a Nike Master coach who designed and dosed the high-intensity moves in the video above. "This series is particularly effective because it's short and sharp ̵
Perform each movement for 45 seconds followed by a 15 second break; Repeat the circuit 3 times with 1 minute break in between. The goal is to finish the routine 2-3 times a week. Precision should always have priority over speed! Make sure you hit the technique before you decide to speed it up.
VIEW THE VIDEO: Challenge yourself to 1 killer workout a day in our & # 39; 5 Minutes to Fit & # 39; Series
Start in a high plank with tight abdominal muscles and hands directly under the shoulders. Bring your right knee towards your chest followed by your left. Continue alternating by moving your hands and feet to the right, moving sideways for about 4 paces across the floor. Return to the beginning by repeating the movement in the opposite direction.
Lateral Shuffle to Touch
Stand with legs wide apart, knees slightly bent, arms at 90-degree angles and chest up. Take a big step to the right and then quickly put your left foot in to meet him. Repeat the movement twice and then your right fingertips on the floor while pulling back the left hand. Return to the original stance by shuffling back to the left and then reaching your left fingertips to the floor.
VIEW THE VIDEO: If you are tired of time, try this customizable workout by Kirsty Godso
Burpee's Hot Sauce
Start with hip-width foot and arms at your sides. Sit down, put your hands on the floor and then jump your feet back into a high plank. Immediately pull your knees towards your chest and then quickly shoot your legs back onto a high plank. Next, jump your feet outside your hands, and then jump up in a tuck jump and raise your knees as high as possible; Hands in front of your chest. The more momentum you create, the easier it feels.
Bear Crawl Hold with Shoulder Tap
Leap onto your hands and knees with your hands under your shoulders and your knees under your hips. Pull your toes, support your core and lift your knees so they float above the ground. Keep your back flat and move to a neutral position. Hold this position upright, raise your right hand and tap on the left shoulder. Lower your hand to the floor and repeat the movement with your left hand.
WATCH THE VIDEO Hip and Shoulder Exercise for Lower Squats and Stronger Presses
Forearm Plank Burner
This challenges your strength and stability. Stand with your knees and toes on your forearm and keep your hands together. Slowly move your arms forward as far as possible while maintaining a flat back and a long spine. Hold for 5 seconds and then return the arms.
Plank Jumps & Switch Climber
Start in a solid plank position, with your shoulders engaged directly above your wrists and your core. Keep your hands planted and your stomach firm, jump from both feet and at the same time pull one knee into the chest as you kick the other leg behind you. Land with your knees bent to absorb the impact and jump in on the other side. Once you get the momentum going, it's easier to maintain that by alternating your legs for 45 seconds.