This zero equipment workout will get your blood moving and challenge your entire body. Quickly bang out a whole body workout with these movements.
20 minutes is all you need to strengthen and tone with this quick workout. Perfect for when you want to squeeze in some movement, but don't have time to go to the gym. Read on for all the details!
WARMUP
Take a minute or two to warm the spine with some cat/cow movements and deep breathing. Add in hip circles and downward dog.
Downward Dog Ab Crunches
From downward facing dog, raise your left leg and bring knee across the body to your right tricep, over to left tricep and up to 3 legged-dog. Return to downward facing dog.
Alternate each side x 3 sets.
Donkey & Hydrant Kicks
Begin in tabletop. Brace core and lift leg, using your glutes to push foot towards the ceiling. Return to starting position and lift leg away from body (keep knee bent) and then lower.
Do 10 reps on each side x 3 sets.
Toe Touch Crunches
Begin lying on back. On an exhale, reach with your left hand towards your right ankle. Return to mat on inhale. Alternate with right hand to left ankle. Add two standard ab crunches between.
Do three sets of 10 reps.
Stretch Break
Take a moment to pull the legs and hug to chest and rest after these sets. It may feel nice to do some supine twists or sphinx pose too.
Mountain Climbers
Begin in a strong plank pose (hands shoulder -width). Bring right knee towards right elbow. Switch legs pulling right leg out and bringing left knee in.
Do for 1 minute for 3 sets. Rest in between.
Plank Shoulder Taps
Begin in plank. Touch your left shoulder with your right hand and return to plank position. Touch your right shoulder with your left hand and alternate sides until the set is complete.
Do for 1 minute for 3 sets. Rest in between.
Plank Hip Dips
Start in a low forearm plank. Rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating sides.
Do 2 to 3 sets for 30 seconds each.
Stretch & Rest
Give your shoulders a passive stretch with child's pose. Pull yourself forward into sphinx pose to stretch out your hard-working abdominals.
Goal Post & Reach
Begin with arms bent to a 90º at the elbows and bring hands/arms together. Pull arms apart to form a "goalpost" shape and then reach towards the sky. Return to goalpost arms and bring together. Repeat movement for 1 min or until fatigued.
Shoulder Burners
Stretch arms away from midline with palms facing up. Alternate moving palms from up to down while keeping arms extended.
Repeat movement for 1 minute or until fatigued.