It may not feel like spring just yet, but summer is around the corner. Now is the time to kick yourself into gear and burn some fat. Your days may not actually be getting longer, but with the sun setting later at least there is the increasing illusion that we can get more done in a day. With this quick workout you don’t need anything more than your body weight to create some heat, boost your metabolism and get you feeling strong and working towards your goals! This workout will challenge your stability, target your core and booty, and get you working up a quick sweat!
Try and see how quickly you can get through each set, and try to beat your personal best each set.
Complete each exercise and repeat 5 times. Time yourself to see how quickly you can get through each set. Write down your results. Each time you complete this workout see if you can beat your previous best time.
Jumping jacks: 20 reps
Think pyramid, pencil! Pyramid is your first move, feet just outside of shoulder width, knees wide, and arms overhead to clap. Then jump to pencil, feet together and arms down by your side. Repeat quickly, trying to stay on your toes and be light on your feet
Lunge twist: 15 reps each side
Step back with your left leg, keeping your hips directly under your shoulders (hips tucked under). Softly bend your back knee to help keep your hips tucked under, stay high on the ball of your back foot. As you come back up, pull your left knee in towards your chest, twisting your upper body towards your lifted knee, and squeeze your right glute. Make sure to pull your navel in, to help increase your stability, before stepping straight back in to your next lunge. Pick one point to look at when you are lunging, and another point to spot when you twist; this will help keep you stable and sharpen up your movements! Do all reps on one side before switching.
Push-up mountain climber: 10 reps
Beginning in a plank, make sure you are pushing away from the ground and lifting your navel up towards your spine. Push-up with your elbows slightly in to your ribs; allowing the exercise to use more of your triceps and helps keep your shoulders from rolling forward. As you push- up keep your shoulders over your wrists as you pull each knee in to your chest.
Ski jump: 20 reps side to side
Jumping laterally, you will start by jumping onto the right foot and reach your left hand in front of your right toe (imagine the last pose you do when bowling). Keeping your abs tight, pick a spot about three feet in front of you to spot as your jump from side to side. Until you feel stable with this move, feel free to touch your back foot down for added stability.
Bear crawl: 4 steps towards each side, 4 times
Begin on all fours, shoulders stacked directly over your wrists and pressing away from the floor. You will lift your knees just a couple inches off of the ground. Moving contra-laterally, step your right foot and left hand to the side, followed by your left foot and right hand. The trick here is to keep as stable as possible, you can place a water bottle on your lower back to test your balance and see if your hips are wiggling. You will take four steps to one side, then return back- thats 1 rep!
Dive bomb push-up: 6 reps
These are tough! Begin in a downward dog position. Dive forward and down as if you are ducking under a fence. Elbows are in by your side to help keep your shoulders back (as you dive through, you can drop your knees keeping your hips high until the move feels more accessible), sliding through to an upward dog position. In your up dog, draw your shoulders back and away from your ears, and keeping the back of your neck long. You will revers the move, lowering your chest towards the ground (possibly dropping the knees), start to lead back from the hips as if someone is pulling you up and back to your down dog position.
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Head of Video: Tina Rosh DP: Paul Terrie