The Coordination Builder
Jimmy Minardi, a former pro-cyclist and black belt, says that many athletes get sucked into the trap of trying to go hard every day. “It’s less important that every workout be high intensity, than doing an activity that involves all of your muscles talking and working together.” Indoor workouts provide an excellent opportunity to focus on doing exactly this kind of work, and Minardi designed this program to specifically get multiple muscle groups working in tandem.
Warm-Up: Minardi suggests doing five minutes of walking followed by 30 jumping jacks and 20 bodyweight squats.
Side Leg Raises: Lie on the floor on one side with your hand on your hip. Lift your top leg as high as you can, keeping it straight. Do 10 lifts on one side, then switch to the other side. “This move primarily works your abductor muscles, which make your overall movements more efficient,” says Minardi.
Phantom Chair: Stand against a wall with your feet together. Bend your knees and lower your hips to a 45-degree angle. Focus on sitting back into your heels to protect your knees and to target the thighs and glutes. Also, tuck your tailbone in to engage your abs. Hold for 50 seconds; stand and stretch, then repeat one more time.
Mountain Climbers: These target the abdominals, increase pelvic stabilization and mobility, and push your heart rate skyward. Do these on an incline, so, if possible, find a set of stairs and position your hands a few steps up from your feet. Do four sets of 15, gradually increasing speed with each set.
Oblique Twist: Do these while perched on a chair, adding a balance element. Sit toward the front of a chair, with your hands on the sides of it, tilt slightly back so that your stomach muscles are engaged. Bring your legs off the floor, then draw your right knee toward your chest and you bring the left side of your chest up to meet it. Extend back to neutral, then repeat on the other side. Do 10 on each side.
Jumping Jacks: “This is one of the best weight-bearing exercises on the planet and provides a full-body cardio and agility workout that targets every muscle group,” says Minardi. Do 30 regular jumping jacks or mix things up by adding in split jacks. For these, stagger your feet so one foot is in front of the other and land in a lunge position.
Plank and Side Plank: Start in plank position and hold for 10 seconds, keeping the back straight and aligned. From this plank, shift your weight onto your right arm as you roll onto the outside of your right foot. Keeping both feet flexed, stack the left foot on top of the right. Be sure to keep both legs straight. Bring the left arm up to the ceiling look up toward your fingertips. Hold for several nice, slow breaths, then switch to the other side.
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