February 3, 2015
In
Abs & Core, Fitness & Health, Fitness Apparel, Lower Body, Uncategorized, Workouts
Get It Done — 20-Minute Busy Day Blast
It is no secret that I love to work out. I don’t just exercise for the physical results, I try to incorporate workouts into my life that I thoroughly enjoy. Hikes with friends, yoga classes and even quiet mornings at the gym are some of my favorite activities. But, the truth is, these types of workouts, while being especially fun, can also be especially time consuming. I typically have to save the hikes and beach jogs for the weekends when I have time to spare. For that reason I advise to keep a few go-to, quick and effective workouts in your back pocket. These quickies are just what you need to maintain your fitness and health when life gets busy. Plus- they are still fun!
I have devised a 20-minute full-body workout you can do any time of the day and anywhere. This workout is rooted on the principles of my Evolution20 program — which means it is a high-intensity, do-anywhere routine guaranteed to get the job done! Enjoy.
Get It Done
20-Minute Busy Day Body Blast
Sponsored by Sports Authority and Under Armour
There are a total of 5 exercises. Perform each exercise for one minute. Complete them in numerical order and then repeat the cycle 4 times for a 20-minute full-body blast!
1. Side Inchworm Push-up
Begin standing at the side of your yoga mat, facing forward with your abs engaged. Twist toward the mat, roll down throughout the spine until your hands reach the ground. You may have to bend your knees slightly, but keep the legs tightly together. With control, walk your hands out until your body is in a twisted plank. Keep your legs stacked and complete one push-up. Walk your hands back up to your feet and roll up to standing. Perform for 30 seconds on each side.
2. Plyo-Lunge Kick
Begin in a deep lunge with your front knee at a 90 degree angle, right leg forward. Perform a jump lunge, switching legs in air and landing in a lunge with left leg forward. Next, press into the left leg to stand and kick the right leg forward. Return the right leg behind you into a deep lunge. Repeat the jump lunge and kick! It should alternate each side for one minute.
3. Pilates Double Leg Kick
Begin lying on your back with your abs engaged, head and shoulders lifted, knees tucked into chest and arms extended to your sides hovering a few inches off of the ground. In one movement extend your legs to hover a 45% from the ground, you can lower them as you advance. Simultaneously extend your arms overhead at a 45 degree angle from the ground, keep your shoulders lifted! Return to starting position and repeat.
4. Tricep Press
Begin seated with legs hip distance, knees bent and feet on floor. Take your hands onto the mat behind you, fingers face forward. Press into feet, and hands to lift body to a tabletop position. To challenge yourself, extend the right leg. Bend your elbows lower the upper body as you try to keep the lower body lifted. Press into your hands to extend the arms and lift the chest. Repeat, switching legs each circuit.
5. Plyo-Push Up
Begin in traditional push-up position, with legs together. Brace your core, as you lower down for your push-up jump your feet out as wide as your hands. Press into your hands to lift the chest and jump your legs back together at the same time. Repeat.
Use this workout to stay on track when life gets hectic! Your body will thank you.
Thank you to Sports Authority for providing the fashionable and functional athletic apparel on behalf of Under Armour.
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