fitness wellness

Workouts You Can Do Anywhere: Full Body

If you’ve been following along for the past few weeks, you know that today is the last of our Workouts You Can Do Anywhere series. We’ve covered abs, arms, and booty, and we are finishing up with a bang: the ultimate full body workout.  

My friend and trainer Michelle Kuhnreich has put together an awesome 10-minute circuit that works everything from shoulders to abs to inner thighs. Even better: Just like the rest of the series, you don’t need anything other than your own body weight, so you can squeeze in a good sweat on the road, in a hotel room, or in your living room while your kiddos play nearby.

Check out the video and step-by-step instructions below, and then get moving. Also, let me know what you thought of the series in the comments. I hope it’s helped you fit in exercise when you’re short on time and space.

Workouts You Can Do Anywhere: Full Body

 

Circuit #1: 30 seconds each move. Repeat 2x

Inchworm reverse lunges 

From standing, touch your hands to the mat and walk them forward, coming into a high plank position. Quickly walk hands back to feet and stand upright. Take a step backward, lowering your hips so that your front leg becomes parallel to the floor and your knee is directly over your ankle. Your back knee should be bent at a 90-degree angle. Repeat on the other side. 

Jumping lunges

Standing with feet shoulder-width apart, jump your left leg forward and your right leg back into a lunge, both knees at 90 degrees. Jump again, switching your legs in midair so you land in a lunge with your right leg forward. 

Modification: Step-back lunges with power-up knee tuck

Crab dips

Sitting with your feet on the floor and arms touching the ground behind you, straighten your arms so that your butt hovers off the ground. Lower your body until your booty touches the ground, and then engage your triceps to press back up.

Squat jacks 

Standing with your feet mat-distance apart, bend your knees and push your booty back, chest up, weight in your heels, jumping to bring your feet together and squatting again.

Rest 60 seconds before moving on to circuit 2

 

Circuit #2: 30 seconds each move. Repeat 2x

Fire hydrant kick-out

On all fours, knees under hips, shoulders over hands, lift one of your knees out to the side and kick out. Bring knee back in, lowering to the ground. Alternate to the other side. 

3 sumo squat pulses + 1 sumo squat jump

Standing with your feet hip-width apart, feet slightly turned out to corners of the mat, lower down into squat, keep chest upright, pushing through heels. Pulse three times before jumping into the air, coming back down to repeat the pulses.

3 plank knee circles + push-ups (left)  

From a high plank position, bring your left knee up toward your shoulder and move it in a circle three times.Then place your knees on the ground, lowering your upper body down until your chest nearly touches the floor. Push back up to a high plank.

Alternating bike abs 

Lying on your back, place your hands behind your head, supporting your neck with your fingers. Lift legs into the air, making sure your abs are tucked in and the small of your back is touching the floor. Lifting your shoulder blades off the floor, keep elbows wide and bring your right shoulder to your left knee as you lower your other leg down. Switch sides, bringing your left shoulder to your right knee.

3 plank knee circles + push-ups (right) 

From a high plank position, bring your right knee up toward your shoulder and move it in a circle three times. Then place your knees on the ground, lowering your upper body down until your chest nearly touches the floor. Push back up to a high plank.

 
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2 Comments

  • Rachel S

    I love that you share these. They are helpful to me to find new moves I can do as someone who is disabled to see what I can and can’t do to within my limits and from my very quarantined life right now.

  • Leah

    Thank you so much for this series! It has really helped with my mental and physical health while stuck at home being way more inactive than usual (my special ed job has shifted from classroom to computer).

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