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This efficient workout includes a warmup and six strength-based exercises.
The warmup
Do each exercise for 30 seconds.
certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors
Walkout
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Worlds greatest stretch (alternating sides)
3.
Cat-cow pose (Bitilasana Marjaryasana)
4.
Deep squat with thoracic twist (alternating sides)
5.
Hamstring sweep (alternating sides)
6.
Jumping jack
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Perform each exercise one time through, then rest for 60 seconds before moving on to the next round.
certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors
Do 2-4 rounds total.
Step-down (each side separately)
2.
Modified Copenhagen plank (each side separately)
Alternate Option
Do a standard side plank.
Leg lower
4.
Deficit curtsy lunge (each side separately)
Do a standard curtsy lunge.
Pike push-up
Do a standard push-up or hand-release push-up.
Double-leg switch to lunge
Do a standard lunge.
2024 Nov 6:1-19. doi: 10.1080/09658211.2024.2423812.
Epub ahead of print.
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