What would you anticipate are the six most potent changes you can make for real transformation?
Summer events, parties, vacations, and activities can make finding time to exercise nearly impossible. It’s not uncommon for many to phase out the daily or weekly trip to the club. But that’s no reason to hang up those workout shoes for the season. Don’t be that person. You owe it to yourself to commit to daily activity — your mood and energy level will thank you.
Image by Kelly Loverud
No more excuses like, “I can’t get to the gym,” or “I don’t have time.” You can get in a killer workout in less than 30 minutes — wherever you are and without any equipment. Not only will this sequence of exercises get your heart rate up and burn calories — because it’s strength-based — it will also help to build and maintain muscle, lean tissue and boost your metabolism. A great combo to shed fat and tone up.
WORKOUT PLAN
Dynamic Warm Up
Perform a quality 7–10 minute workout to get your heart rate up, blood flowing and muscles loose, then move on to set one below.
Complete each set of exercises once, with 60 seconds of rest between sets. Then move on to the next set. (Example: set one, rest for 60 seconds; set two, rest for 60 seconds; set three, rest for 90–120 seconds and repeat.)
Repeat the sequence 2–3 times. Read through each exercise description and refer to animated GIF for assistance. Have fun!
SET ONE
Burpee Sprawl
This is a great full-body exercise to engage a range of muscles.
- Stand with feet shoulder width apart, knees bent, back straight and gaze forward.
- Bend at the hips and knees, lower yourself to the floor and place hands on the ground slightly wider than shoulder width apart.
- Jump your feet backward so you are in pushup position, keeping body straight from head to heels.
- Jump your legs out wide and then back together again.
- Jump your feet forward into a squat position.
- Drop hips, flatten back and stand upright followed by a vertical jump.
- Repeat sequence for 30 seconds.
Squat to Calf Raise
Focus on lower-body with this combo of a squat and calf raise to tone up glutes and calves.
- Stand with feet shoulder width apart, arms bent at 90 degree angle with fists up near face.
- Keeping back straight, lower hips into squatting position until knees are bent at 90 degrees.
- Push yourself back up to starting position, and stand on toes for calf-raise and hold for 1–2 seconds.
- Return to starting position and repeat for 30 seconds.
Image by Kelly Loverud
This image originally appeared in the January/February 2017 issue of Experience Life in Strong, Fast and Fit: Turn Up the Heat (Month 2).
* Rest 60 seconds *
SET TWO
Arm-Leg Raise
While arms and legs are primary focus for this exercise, it’ll also wake up your back, core, and chest as well.
- Start at plank position, arms slightly wider than shoulder width and balls of feet on the floor. Locking arms out, straighten your body to avoid over or under arching your back.
- Keeping body and all four limbs straight, simultaneously raise left arm with right leg about 8–12 inches off the floor.
- Slightly hold (5 seconds), lower arm and leg to the floor, and repeat raising right arm and left leg. Continue to alternate sides for 30 seconds.
Walking Lunges
Lunges target not only leg muscles — they engage core muscles as well.
- Stand with feet shoulder width apart, hands on hips for balance.
- Lunge or step forward with right leg, and lower hips until left (rear) knee nearly touches the ground — right leg should bend at a 90 degree angle with thigh parallel to the ground.
- Posture should remain upright, and right (front) knee should be directly over the ankle.
- Keep your weight in your heels as you push back up to starting position.
- Repeat on opposite leg, rotating legs for 30 seconds.
Image by Kelly Loverud
This image originally appeared in the January/February 2017 issue of Experience Life in Strong, Fast and Fit: Turn Up the Heat (Month 2).
* Rest 60 seconds *
SET THREE
Plyo Lateral Jump
Lateral (side to side) movements are a great way to work muscle groups in a range of motion(s). This explosive exercise is sure to get you sweating and boost metabolism.
- Stand with feet shoulder width apart, knees bent, back straight, and gaze forward.
- Keep your weight evenly distributed on your heels (engaging your glutes), and swing arms behind you.
- Arms should be used for balance and momentum, and jump up and to the left as far and high as possible.
- Land softly and repeat in opposite direction, alternating sides for 30 seconds.
Image by Kelly Loverud
This image orignally appeared in the April 2017 issue of Experience Life in Strong, Fast and Fit: Reset (Month 4).
Wide Grip Push Up
My favorite upper-body blaster. Push-ups are great at targeting arm, shoulder and chest muscles to tone up and provide sleek muscle definition.
- Start in plank position, each hand on floor about six inches outside of shoulder width, with the balls of your feet on the floor. Arms locked out and body straight (to avoid over or under arching your back).
- Keeping body straight and head in neutral position (keep eyes focused on ground between hands), bend your arms and lower chest nearly to the floor — arms should lower to about 90 degrees or as far as possible without losing proper form.
- Push yourself back up to starting position and repeat for total of 30 seconds.
- Focus on slow and steady movements as maintaining form is key.
Image by Kelly Loverud
This image orignally appeared in the April 2017 issue of Experience Life in Strong, Fast and Fit: Reset (Month 4).
* Rest 90-120 seconds *
Repeat sets 1–3.
P.S.: If you like this workout, consider joining us for the next 60-Day Challenge. Click here for more information.
In health, Becca Hurt – Assistant Program Manager – Life Time Weight Loss
This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.