This formula leads to a workout regimen that improves your overall quality of life.
Grab a mat and your water bottle, and get started.
Repeat the entire circuit 3 times total.
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What you’ll need:you’re able to do this workout equipment-free.
A.Start with feet hips-width apart, then bring one knee to chest-height.
Return foot to ground.
B.Bring the opposite leg up to chest-height, return the foot to ground.
Continue alternating, while picking up the pace.
Complete a total of 20 high knees, 10 on each side.
Begin to walk the hands back to feet, before coming back to standing.
D.Repeat the inchworm for a second rep before returning to high knees for the remainder of the working time.
A.Start in a high plank position with palms directly under shoulders, legs stretched long and glutes squeezed.
Press weight into balls of feet, and confirm core is engaged.
B.Bring one foot to outside of same hand, then return leg to the starting position.
Repeat this movement with opposite leg.
C.Continue to alternate legs and pick up the pace, keeping hips tucked and facing forward throughout the movement.
Continue for 40 seconds, then rest for 20.
B.Keep core stable while reaching one arm out at a 45-degree angle, hovering above the ground.
C.Return arm back to plank and repeat this movement on the other side.
Fast Feet Sprawl
Another great exercise for increasing your heart rate and testing your agility.
D.Release hands from the mat and jump your torso forward and return to the half-squat position.
Contiue for 40 seconds, then rest for 20.
Frog Squat
Challenge your hip mobility and glute strength with this move.
A.Begin with feet wider than shoulders and feet angled slightly out at an angle.
Push hips back while bending at the knees into a squat.
B.Place elbows on the insides of both knees, press palms together, and ensure the back is flat.
D.Repeat the squat to hinge movement without ever raising torso.
B.Squeeze the glutes to raise hips, engaging core.
C.Pause at the top before lowering the hips back to the floor.
C.Alternate legs while keeping the core tight.
Single-Leg Deadlift
Challenge your hamstrings, glutes, and core with this variation on traditional deadlifts.
B.Begin to send the right foot back, keeping the leg straight and hips square to the ground.
D.Press through hamstrings and glutes to return to standing position.
Repeat on the other leg.
Continue moving side to side.
