Build mobility and strength with this quick bodyweight workout from trainer Kat Atienza.
Expect squats, deadlifts, and side planks.
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Today were doing a full body strength and mobility workout, says coachKat Atienza, co-owner ofSession.
So weve got two circuits, three movements in each one.
All these movements can be done by using bodyweight alone.
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Were going to go through each circuit three times through.
Our work time is 45 seconds on, 15 seconds to rest and transition, she explains.
Ready to get started?
Watch the video and follow along below.
Circuit 1
Squat to knee drive:Perform a squat.
As you come up, lift one leg up so that your knee is in line with your hips.
Stabilize in the standing leg.
Then go down into another squat, and repeat with the opposite leg.
Continue alternating legs until time is up.
Push-up to worlds greatest stretch:Start in a high plank.
Lower yourself down into a push-up.
Exhale as you press yourself back up.
You should feel the stretch in your hip.
Return to the top of your push-up, and repeat with your left leg.
Continue until time is up.
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Press into your heels and drive your hips up.
Lower your hips back down.
Perform a second glute bridge.
Perform a two sit-ups.
Thats one rep. Repeat until time is up.
Complete three rounds before moving on to set two.
Step one leg back and bend your knee to perform a reverse lunge.
Both knees should be making a 90-degree angle.
Send your hips back and lift your leg so that you create a capital T with your body.
Return to the starting position.
Repeat on the same leg until time is halfway up, then switch legs.
Hinge Ws:Push your hips back.
As you do so, raise your arms up so that they are in line with your ears.
Pull your elbows down to create a W shape, then straighten your arms again.
You should really feel that engagement in your hamstrings, says Atienza.
Repeat until time is up.
Side plank to knee-drive + leg lift:Start in a strong side plank position.
ensure your elbow is stacked under your shoulder.
Drive your top knee up toward the chest, making sure to stay in that strong side plank.
Bring your knee back down so that youre back in a side plank.
Lift the top leg up until you feel engagement in your glute.
Stay in the side plank and repeat the knee drive and leg lift.
Switch sides halfway through.
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