You plan to exercise every single day. You get home after a long tiring day and it just feels impossible. Oh no, that gym membership you bought this year (cause working out was one of your many new year resolutions) is going to get wasted–I know the feeling.
It’s okay. Getting in shape doesn’t have to be complicated. It’s okay if you don’t want to head to the gym and lift weights. You can do a great workout at home. And to prove it to you, we bring to you all this circuit for a full-body workout. Caution: Keep a towel handy, ladies!
No-Equipment Full-Body Workout
All set to sneak in a quick 10-minute equipment-free workout? Here’s how you do it.
Prisoner squat knee and toe touch
How it’s done: Stand with your legs slightly wider than hip-width apart, your feet parallel. Lift up arms and place both of your hands behind your head. Making sure your elbows are pulled back and your chest is lifted, bend from your hips and bend your knees, lowering down to a sitting position. Straighten back up and bring your knee up and touch your elbow to your knee. Now, stretch the same leg, touch your toe with your hand and take it back. Repeat it with the other leg.
Do 2 X10
Works on leg, core, and glute strength
Front, rear lunge and jumping jack
How it’s done: Stand with your feet hip-width apart, take a step forward and then bend both knees until your back knee is just above the floor. Stand back up, take a step back with the same leg and bend both knees again. Stand back up to do a jumping jack. Bring your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs so they are shoulder-width apart. Stretch your arms out and over your head. Jump back to starting position. Now repeat the forward and reverse lunge and then do a jumping jack.
Do 2 X 20
Works on glutes quads and hamstrings
Lateral squat and sprawl
How it’s done: Start with your feet wider than your hips and your knees and toes pointing forward. Bend both knees and try to get your thighs parallel to the floor. Then, drive through your right foot to reverse the movement. Pause at the top to squeeze your glutes and stretch the front of your hips forward. Now put your hand on the ground and jump back with your feet together. Bring them forward and stand back up to repeat the squat.
Do 2 X 10
Works on glutes, hamstrings and core
Inchworm walk out and shoulder tap
How it’s done: Stand with your feet together, core engaged, and hands at sides.
Bend forward at your hips to place your hands on the floor in front of you. Walk with just your hands until you’re in a high plank position. Now, tap your right hand to your left shoulder, keep your hips as still as possible. Do the same thing with your left hand to the right shoulder. Walk your hands back toward your feet and stand up to return to the starting position.
Continue for 30 seconds.
Works on abs, chest, hamstrings, glutes, total body
Plank-up to frogger
How it’s done: Start in a high plank position. Now lower into a forearm plank, starting with your left arm, followed by your right. Come up in the same order to come back to the plank position. Now that you’re back in the high plank, perform one frogger by jumping your feet outside your hands, keeping your weight in the centre of your feet. Drop your butt down.
Then, jump your feet back out to a high plank and repeat the plank-up starting with the right arm this time.
Do 30 seconds
Works on strengthening your back, chest, shoulders, neck, and abs
Do 2-4 rounds of the whole circuit
Featured Image: Shutterstock
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