Time Crunch? It’s Crunch Time!!!!
No excuses! Here’s a routine that you can squeeze in when time’s not on your side in 10-15 minutes. Depending on time constraints and your fitness level, run through this workout 2 to 3 times (remember to break for 1 to 2 minutes between each circuit).
Dumbbell Sumo Squat
Grab a heavy dumbbell and hold an end with each hand at arm’s length in front of your waist. Set your feet about twice your shoulder width apart, your toes turned out slightly. Lower your body as far as you can by pushing your hips back and bending your knees.
Pause, then push yourself back to the starting position. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched. Do 10 to 12 repetitions.
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor and hold it there.
Brace your core, then push your hips back and lower your body as far as you can, keeping your torso as upright as possible and raising your right leg so it doesn’t touch the floor. Pause, then push through your heel to return to start. That’s one rep. Do 10 to 12 repetitions; switch and repeat on opposite leg.
Jump Lunges
Begin in a lunging position, making sure not to let your front knee go any further forward than your front toes. Lower down to the bottom of the lunge, then immediately push off the ground with your feet to jump up. In the air, bring your back leg forward and send the front leg back (position B below). Land softly in a lunge, and continue alternating until you’ve done a total of 20 jumps. Try to do this as quickly as possible, but make sure you’re maintaining good form.
Plyo Push-Up
Get in plank position with knees on the ground. Bend elbows, lowering chest toward ground.
Push up explosively and clap your hands. If clapping is a stretch for you simply pop up off the ground and land back down as gently as possible.
Perform 15 to 20 reps.
Plank Heel Touch
Get in plank position with feet shoulder-width apart. Bring right heel toward your butt as you reach back and touch it with left hand [shown]. Return to starting position and repeat with opposite arm and leg. Continue, alternating sides.
Repeat for 1 minute.
Star Squat
Stand with feet together, arms by sides. Squat low, placing palms on floor in front of feet, directly under shoulders.
Kick feet straight behind you, landing in push-up position (balancing on palms and toes, back flat, abs engaged).
Jump feet forward to squat.
Immediately jump straight up, bringing arms and legs up and out to sides (like a star). Land in starting position.
Do 10 reps.
Get moving ladies!
Always living with passion,
Sammie
