Sometimes you just can not get out of the house – but you can not, that means you should be squeezing while exercising If you see a last-minute workout emergency, do not go any further than this fast full-body routine of trainer Charlee Atkins, CSCS, which hits all of your major muscle groups without meeting you.
"This is a stimulating training that I give to my clients when I know they are traveling or do not have time to visit the gym," says Atkins. "[These are] very manageable exercises, which were put together to a whole body workout."
To carry out body weight at home, all you need is some space to spread out. Since you use planks, you may want to use a mat for your arms when you are not on a soft surface. Take a look at this option for self rolling our brand Backslash Fit.
Complete each exercise for the prescribed reps with little or no break in between. Once you have completed the last squat jump, start the round again. Repeat this for 3 total rounds.
- Plank (1 minute hold)
- Climber (30 reps)
- Alternate reverse lunges (20 reps)
- Plank Up Downs (10 reps)
- Squat Jumps (5 reps)
Want You make sure your plank shape is right? Look at this explanation.
To add an additional challenge to the routine, set a timer that determines how fast you can finish all moves. Every time you complete the training, challenge yourself to beat your last time (using the correct form for each repetition, of course).
Want to learn more moves from Atkins? Take a look at our series with their training tips: Try Her Move.
Brett Williams is Associate Fitness Editor at Men's Health.