Stay sweaty this Fall.
As the days start to get shorter, school enters into full swing, and the holidays are all of sudden just around the corner, our normal routines can be thrown out of whack. And even with the best intentions, we can’t always make it into the studio for our favorite heart pounding sweats.
Fear not! We’re teaming up with GRIT Rockstar Jen to give you two butt-kicking workouts you can do at home (or on the go) with no equipment.
Let’s hear from Jen:
Ready to sweat?
Below are four exercises in two different formats that you can do without weights or much space on those days when you can’t get into the studio and running on the nearby trail just isn’t peaking your interest.
These exercises are inspired by team workouts I did with my soccer team in college in Connecticut. When big snow storms roll through, covering the fields up to our knees with snow, the only other space we had for cardio and conditioning was a small indoor weight room. At first we thought, “cool, no crazy cardio!” But then…. our fitness coach brought us to a long, narrow hallway. “Ok,” we thought, “how tough can a workout in a hallway be?” Oh how wrong were we!
5 Sweat From Home Exercises:
Make sure you take some time to warm-up first (try 2 mins of jogging in place followed by 2 mins of jumping jacks and 1 min of quick feet) and end with stretching and appreciation of your mental strength to stay committed to YOU.
Challenge: time yourself on each exercise; can you make your last round as fast as your first
Workout 1:
45 seconds of each exercise followed by 15 seconds light jog in place. As many reps as you can. Repeat 5 times with 1 minute jumping jacks in between sets.
Workout 2:
20 reps of each exercise as fast as you can. Rest of 15 seconds in between exercises with 1 minute rest in between rounds. Complete 5 rounds
The Exercises:
1. High Knees. Pull your knees in line with your hips as fast as you can. If you start to lose your range of motion slow it down until you can get your knees all the way up
2. Push-Ups. Plank position with shoulders directly over your wrists lower down in 1 smooth motion. If you find your hips dipping down do the push-ups from your knees.
3. Squat thrusts. From standing squat down, put your hands on the floor and jump your feet back to plank position. Jump your feet back up and jump up reaching towards the ceiling
4. Plank with knee draw. In plank position with your shoulders over your wrists pull your left knee into your left elbow then switch sides pulling your right knee into your right elbow