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This full-body workout without weights, however, doubles as a cardio routineno running required.
Katie Thompson
Our athlete below demos a modified frogger, stepping back into a high plank each time.
The full-body workout without weights below is for Day 11.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Ladder Challenge.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
(This position should be similar to a malasana squat pose, if you practice yoga.)
you’ve got the option to also step back into high plank position, as shown.
Lift both hands fully off the floor so all of your weight is in your feet.
Come into a half-squat by bending both knees just a little and sending your hips back.
Immediately tap them to the far left, then return to start.
Now tap them behind you, then return to start.
You should really feel this in your right glutes (your supporting leg).
Focus on keeping your core engaged and back straight throughout.
Do all the reps on one side, then repeat on the other side.
Engage your core so your back is flat.
Think about driving your foot toward the wall behind you.
(Your elbow and knee do not actually have to meet.)
Reverse the movement and extend your arm and leg back out.
Continue this movement for a set amount of time, then repeat with the other arm and leg.
After your last circuit, try the Ladder Challenge.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
(This position should be similar to a malasana squat pose, if you practice yoga.)
Bird Dog Crunch - Alternating Sides
For your reps, alternate sides each time.
So 2 reps, will be 1 each on your right and left.
Continue to alternate sides with each rep.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
; APL Men’s TechnLoom Breeze, $200,athleticpropulsionlabs.com.
All products featured on SELF are independently selected by our editors.
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