Everyone loves a quick workout, especially one that can be incorporated into their morning routine. This quick workout hits everywhere, giving you the best full-body workout at home!
As you do each exercise concentrate on the movements and how your body feels. It is okay if you need to take breaks. Listen to what your body is telling you. If something doesn’t feel right. Stop. With that in mind, let us get to it!
The first step in our quick workout is jumping jacks. Jumping jacks are a great cardio exercise, it gets your heart rate up as well as targeting your entire body.
To perform a jumping jack you first want to start with your arms straight down at your sides and your feet together. Then you will jump, extending your arms out and above your shoulders and your feet shoulder-width apart. Make sure that your movements are controlled and together. Jumping jacks are a great way to warm up your body and get your blood flowing.
Our suggestion is to do 20.
The next step in our quick workout is push-ups. Push-ups target your biceps, triceps, chest, and abs if you engage your core throughout the entire exercise.
For these, you will need to get down in a plank position with your back and legs completely straight. Bending your arms at your elbows, stop when your elbows are at a 90-degree angle. Then come back up until your arms are straight. Make sure you are breathing throughout this exercise. Exhale on your way down, inhale when you push back up.
Again, even if it is a little difficult make sure you are keeping your movements under control and that you are not rushing the exercise! If the full-body, extended leg push-up is too hard you can always bring your knees to rest on the ground, just make sure that your back is straight and not bent. If you do want more of a challenge stagger your hands, just make sure to do the same amount with your hands staggered the other way.
Our suggestion is to do 10.
Our next quick workout exercise is lunges. Lunges are a great way to target your legs and strengthen them.
Start by standing straight up, with your hand on your hips. Bring one of your legs out in front of you with your foot flat on the ground. Shift your weight forward as you bend your legs at the knees bringing them to a 90-degree angle. Hold for 2 seconds and then slowly come back up, bringing your extended leg back to its starting position. Repeat with the opposite leg.
Make sure you are not extending your front knee over your toes, just move your body down towards the ground. If you want more of a challenge try adding weight.
Our suggestion is 10 each leg. 20 total.
Moving on to crunches, the ultimate exercise in any quick workout! Crunches are a good way to target your abs.
You will need to lay down on the floor on your back. Bring your legs up at a 90-degree angle and bring your palms to rest behind your head. Lift your upper body off the ground making sure to touch your elbows to your knees. Then slowly come back down until you are back to the starting position.
Again, slow and controlled movements are key. Even though it is a quick workout always take those few extra seconds to add control.
Our suggestion is to do 25.
Let’s move on to some booty work!
Squats are a great way to tone your thighs and butt. It can even work your shoulders if you chose to extend your arms forward when doing the exercise.
Standing straight, bring your arms straight out in front of you palms down. Bend at the knees and come down until you reach a 90-degree angle. Make sure you are not bringing your knees forward so that they extend over your feet. Just move your booty back, keeping your back straight until you feel as if you are sitting in a chair.
If non-weighted squats are not as challenging for you, try adding some weight. If you have actual weights start by adding a 20 lb. dumb-bell. However, if you do not have any exercise equipment try holding a few heavy books.
Our suggestion is to do 20.
Leg lifts are a great way to target those lower abdominal muscles.
Lay back down on the floor, on your back. Move your hands so that they rest under your bottom. Keeping your legs straight, bring them up so they are straight in the air. Really engage your core! Then bring your legs back down but don’t let them touch the floor. Stop when they are a couple of inches off the ground.
Keep in mind to make your movements slow and controlled. This is not a race! If you want a bit more of a challenge try alternating each leg, only doing one at a time.
Our suggestion is to do 10.
You are almost finished with this quick workout! Congrats!
A plank mainly targets your entire range of core muscles.
The last thing is a 30-second plank. Rest your body on your forearms and extend your legs out behind you, placing your toes on the floor. Make sure you keep your back straight and your core engaged. Make sure to breathe during this exercise. It is easy to hold your breath, but getting oxygen to your lungs will help you in the long run.
If want more of a challenge try doing a 45-second plank or even a whole minute! Planks can be difficult for anyone but do not get discouraged if doing the whole 30 seconds is difficult. With time your abs will get stronger as well as your confidence!
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