In order to see quicker results, think BIG! Multi-joint and multi-planar exercises not only work your entire body but they also get your heart-pumping, which means more calories burned in less time! These are must-try exercises that will motivate you to reach your goals.
Complete each exercise for 50 seconds with a 10 second rest between each exercise, and repeat the circuit 2-3 times.
1. Single-Leg Squat
Start with one leg lifted behind you, balancing off the floor. Squat down and touch the floor. Be sure to push back with your hips so that your knee does not extend over your toes. Return to standing as you reach up, and repeat on the other leg. Modification: Keep both feet on the floor when you squat still reaching down when you squat, and up when you stand.
2. Dual Push-ups
Start with your hands directly under your shoulders, and bend your elbows, keeping them tight to your body as you do a tricep push-up. Upon completion, walk your hands out wide to do a military push-up, then walk your hands back in to begin your next tricep push-up. Modification: Build your strength by doing the dual push-ups on your knees.
3. Rock-n-Roll Burpees
From standing, have a seat behind you, roll back, and use both momentum and your core to pull you forward. As you roll forward, bring your hands to the floor and jump back, keeping your core engaged then jumping back in and up. Modification: Use your hands to help you roll forward and instead of jumping back, walk back and in.
4. 3-Point Lunge
Step into a forward lunge with your right leg, keeping your knee in line with your ankle. With the right leg, step to the right side doing a side lunge and be sure to push your hips back. Keep your right knee bent and your left leg straight, and keep your chest lifted and touch the floor as you finish with a big step back into a dynamic lunge. Repeat on the other leg. Modification: Complete the dynamic lunge without touching the floor.
5. Deep Pull-Through
Begin in a supine tabletop position with your hips lifted, pull your hips back behind your arms, and straighten your legs, keeping your glutes off the floor as much as possible. Modification: Keep your knees bent as you pull through.
Begin in a prone tabletop position with your knees lifted off the ground. Lift your right hand up and kick your left leg towards that lifted hand. Repeat on the other side. Modification: Skip the kicks and alternate arm raises right and left.
7. Downward Dog Hip Drops
Start in a downward dog and move forward, bringing your right hip to the floor. Return back to downward dog and repeat on the left side. Modification: Move back and forth between downward dog and a high plank.