If You Have No Space
When you’re working with limited space, you’ve got to get creative, says Jameson. This workout gets your heart rate up, boosts calorie burn, and will target your muscles from multiple angles — it’s also a great no-equipment workout. Perform two rounds, with 15 to 30 seconds rest between them.
Prisoner Squats: Stand with feet together, hands behind your head, elbows out to sides. Keeping your chest up, squat, pushing hips back and bending knees 90 degrees. Return to start. Do 15 reps.
Push-Ups: Do 15 reps.
Prone Snow Angels: Lie facedown on floor with arms extended by sides, palms down, legs extended and together behind you. Lift head, chest, arms and legs off floor, and then sweep arms out to sides and overhead as you press legs out to sides. Keeping everything lifted, sweep arms and legs back to start. Do 15 reps.
Alternating Reverse Lunges: Stand with your feet together, hands on hips. Lunge the right leg back, bending both knees to 90 degrees. Return to standing, switch legs, and repeat. Do 10 reps on each leg.
Elevated Feet Push-Ups: Get into plank position, with feet on bench, chair, or box behind you. Perform a push-up. Do 15 reps.
Supermans: Lie facedown on floor with arms extended overhead and legs extended behind you. Lift both arms and legs off floor, then lower. Do 15 reps.
Close Grip Push-Ups: Place hands under your shoulders and perform a push-up, keeping your elbows tucked in and close to your body. Do 15 reps.
Plank With Alternating Leg Raise. Holding a plank, lift one foot as high off the ground as possible while keeping a straight leg. Do 10 reps on each side.
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