“Go for a full-body burn,” says “Big Joe” Thomas. “The key word is ‘burn’ — when you feel it, you know it’s working.” The payoff you’ll experience is arm and chest sculpting, leg agility building, and fat burning.
Have a timer on hand. For maximum results, try to do as many reps as possible in 50 seconds. After 50 seconds, move on to the next movement with little or no rest.
Single Leg Step-Ups
Choose a box or elevated surface you feel comfortable with, where you are able to track the knee on top of your foot. Start with feet roughly six inches from the box. Step foot on top of the box. Drive the knee over the foot and stand. Repeat same leg as many times within the 50 seconds, allowing 10 seconds to switch legs.
Stand your feet shoulder-width apart and at a comfortable distance from the box. Bend your knees and push your hips back while swinging your arms behind you. Propel yourself onto the box, landing in a partial squat. For safety, step down from the box, one leg at a time, instead of jumping.
From face-down, put your feet on bench or other elevated surface so they are higher than your head. Keeping your hands shoulder-width apart, lined up with your chest, push through your palms.
Lie on your back, hands at your sides. Keep one leg straight up while the other rises from the floor to meet it. Keep your abs engaged to tone those muscles, as well as strengthen your core. Do about 10 per side.
Seated Ab Work
Sit on the floor, with hands by your side for balance. Extend both of legs and, rhythmically, tuck both of your knees to your chest. Repeat entire sequence above two times before taking a minute rest.
Stand with your left foot on the box and your right foot on the floor. Bend your knees slightly, keep your chest up, and bend your arms 90 degrees. Push off your left foot and jump to your left, landing with your right foot on the box and your left foot on the floor, knees bent. Push off your right foot to jump back to the starting position. Do this 10 times.
“Mobility is one of the most important pillars of physicality and movement,” says Courtney Aronson. “There are endless benefits to stretching, like increasing range of motion, decreasing risk of injury, and alleviating aches and pain.”
Make sure to breathe while you do these moves; it’s critical to calming the nervous system and deepening into your postures, which results in a more effective stretch.
Stand tall and extend your arms overhead. Clasp your right wrist using your left hand, lean towards the left side of the room while pressing your hips to the right creating a half-moon shape in the body. Keep a small bend in your knees and relax your shoulders. Lengthen and stretch the entire right side of your body. Switch sides.
Start in tabletop pose. Step your right foot between your palms, keeping your left knee on the floor. Lift your torso and place your palms on your right thigh. Engage your right glute and start to deepen the bend in your right knee to any extent. Feel a deep stretch through your hip flexor muscles on the front of your left hip. Switch sides.
Stand with your feet hip-width distance apart or wider, fold over your legs while maintaining a bend in your knees. Grab for opposite elbows and allow the head to hang heavy, gazing towards the knees. Feel the deep stretch through your hamstrings, glutes, and lower back as you lengthen the spine.
Start in a seat with your legs extended long. Bend your right knee and cross your foot over your left thigh until it’s flat on the floor with your right knee pointed towards the ceiling. Use your left arm to give yourself a big hug around your right leg, plant your right hand on the floor behind you. Press into the right palm and twist. Gaze over the right shoulder, maintain length through the spine.
Start in tabletop pose. Keep your hips above your knees while you walk your palms forward, finding as much length through the torso as possible. You may be able to bring the forehead or chest to the floor. Enjoy the stretch through the shoulders and upper back, and lengthen through the spine.
Lie flat on your back. Bend your knees and bring the soles of the feet together so that the knees fall toward the floor. If you need additional support, bring pillows beneath the outer thighs. Enjoy the stretch in the inner thighs and abductor muscles.