It’s a true total body workout — the five moves will tap your shoulders, triceps, glutes, quads, hamstrings, and core through a series of compound exercises. “The combination of exercises gets your body moving in different directions to ensure you are able to bend, twist, and reach with strength and stability,” Wells says. You won’t need any equipment. Ideally, you’ll perform these exercises on a yoga mat, but a towel, carpet, or another soft surface will work, too. To start, Wells says to jog or skip in place for three to five minutes to warm up your muscles and elevate your heart rate. Then, complete a few dynamic stretches — such as leg swings and torso twists — to increase your range of motion and reduce the risk of injury. Now you’re ready for the workout. Complete each of these five exercises for 30 seconds and then repeat all five exercises for a second lap. “If you want an extra challenge or have more time, complete four laps for an express 10-minute full-body workout,” Wells says. Follow along with Wells in this video or follow the instructions for each move below.
1. Triceps Circle
Start on all fours with your knees below your hips and your hands below your shoulders. Draw your shoulder blades down and back so your spine is in a neutral position. Inhale as you bend your elbows to lower your forearms and chest toward the mat. Exhale as you sweep your torso forward toward the front of the mat. Pressing your hands into the mat, extend your arms and return to the starting position. Repeat for 30 seconds.
2. Push-Up and Side Plank
Start in a push-up position with your hands slightly wider than shoulder-width apart and legs extended behind you with the balls of your feet touching the mat. Inhale. Complete a push-up by bending your elbows and lowering your torso until your arms form two 90 degree angles. Hold your abdominal muscles stable and your back straight as you lower your body. Then push up through your chest and extend your elbows to lift your body back into the starting position. Release your right hand and extend your arm up to the ceiling as you turn your torso and feet to the right. Be sure to engage your obliques to keep your hips elevated. Inhale. Lower your right hand and untwist your torso to return to the starting position. Complete another push-up and repeat the side plank on the left side. Continue alternating sides for 30 seconds.
3. Lateral Lunge
Start standing with feet shoulder-width apart. Inhale. Keeping your right foot on the floor, step your left foot to your left. As you plant your foot on the floor, lower your body into a side lunge by bending your left knee and sitting back as you hinge at the hips. Your weight should be over your left foot, and your right leg should remain straight. Exhale as you push off your left foot and return to standing. Inhale and repeat for 15 seconds. Then, complete the move on the opposite side, keeping your left foot on the floor and stepping your right foot to the right. Continue on this side for 15 seconds.
4. Bent-Leg Jackknife
Start by lying on your back with your arms extended on the mat above your head. Draw your belly button in toward your spine to engage your abdominal muscles and then lift your legs off the mat slightly. Inhale. Bend your knees and engage your abdominals as you draw your knees in toward your chest, keeping your feet together. At the same time, bring your arms toward your feet, slowly lifting your head, shoulder blades, and torso off the mat. Exhale. Then, extend your arms and legs to return to the starting position, but keep your feet hovering above the mat. Repeat for 30 seconds.
5. Double-Pulse Squat
Plant both feet on the floor shoulder-width apart. Inhale. Looking straight ahead, bend at both the hips and knees and lower into a squat position, as if you’re sitting down in a chair. Keeping your knees in line with your toes, continue bending your knees until your quadriceps are parallel with the floor. Your back should remain at a 45 to 90 degree angle to your hips. This is called a full squat position. Push through your heels and extend your legs slightly so your bottom is a few inches higher than it was in the full squat. This is the pulse. Lower back into the full squat position. Then, exhale as you push through your heels and return to standing. Repeat for 30 seconds. Wells recommends finishing the workout by walking for three to five minutes. This will lower your heart rate and help your body cool down. You can also complete a few static stretches, holding each position for 20 seconds or longer to lengthen your muscles and increase your flexibility and range of motion. RELATED: Gyms, Studios, and Fitness Instructors Offering Online Workouts Right Now
