Do Anywhere … No equipment necessary Fitness Routine
Do each fitness move for 45 seconds
Rest for 15 seconds in between
High Knee Runs
Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted. Alternate lifting knees as high as possible as quickly as possible.
Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes. Keeping abdominals tight, bend elbows to lower body to the floor, using your chest muscles push back up to starting position.
Stand with feet hips distance apart, step your left foot back & land on the ball of your foot keeping both feet hips distance apart. Bend both knees to lower body down as far as possible or until left knee is close to but not touching the floor; keep right knee directly over right ankle, back straight, chin up & abdominals tight. Exhale, extend both knees & step left foot back to starting position. Switch & step backward with right foot to complete 1 rep.
Lie on the floor on your stomach, extend arms & legs straight out with palms on the floor. Contract abdominals and simultaneously lift left arm & right leg up & off the floor as high as possible, slowly lower back down – relax and repeat lifting opposite arm & leg to complete 1 rep.
Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee forward. Jump up & switch feet in the air, bringing right foot toward the chest & left foot back to starting position. Continue alternating the feet as fast as you can.
Squat Press & Lift
Stand in a neutral position with feet hips distance apart, knees soft, abdominals tight & chest lifted. Squat down as far as possible or until thighs are parallel to floor, quickly & simultaneously straighten legs, lift left leg out to the side as high as possible while pressing arms up & over head. Return to starting position and repeat on opposite side to complete 1 rep.
Position body in plank position with elbows on the floor directly under shoulders, arms straight & shoulder distance apart, palms flat on the floor with fingers spread, body in a straight line & balanced on the balls of your feet. Hold plank position.
Lie face up on mat with legs extended & fingertips on back of head with elbows back and out. Contract abdominal muscles, flatten low back, keep neck and chin in a neutral position. Exhale & lift shoulders & feet off the mat, bring your left knee toward your chest as you twist your right shoulder toward your left knee, keeping abdominals contracted extend knee out straight keeping foot off the ground as you lower shoulders back down to close but not touching the mat. Repeat on other side to complete 1 rep.