Finding time to work out when youre really super busy can sometimes feel impossible.
We’re not kiddingthis is a workout you might do entirely from your bed.
Easy stretches will wake up your muscles.
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Consider this your new alarm clock.
Say goodbye to that 3 P.M. stiffness with these moves.
(Or even swing by the park and try it out on a nearby bench.)
How to do it:You’ll do each of the strength moves below for 60 seconds.
Aim to complete as many reps as you’re able to in that timeframe.
The routine is 10 minutes, so complete the total-body circuit two times.
Squats:Start standing with the bench behind you.
Bend at your knees to lower into a squat keeping the weight in your heels.
Get low enough where your butt taps the bench, but dont fully sit down.
Press through your heels and stand up.
Continue for 1 minute.
Now stand up by driving through the heel of the foot thats on the floor.
Then slowly lower back to a seated position.
Keep your back flat and walk legs out in front of body.
Bend your arms and lower butt toward ground while keeping your elbows pointing directly behind body.
Straighten your arms to return to start.
Continue for 1 minute.
Push-ups:Place your hands on top of the workout bench to perform an elevated push-up.
The key here is to engage your abs and keep you elbows close to your torso as lower.
Continue for 1 minute.
Then drive your right knee under your chest.
Continue alternating sides for 2 minutes.
Seated bicycle crunches:Sit tall at the edge of your workout bench.
Lean back slightly and bring your fingertips behind your ears.
This is your starting position.
Bring your left knee up and right elbow to meet.
Continue alternating sides for 1 minute.
(it’s possible for you to always do this move on the floor, too.)
Seated skaters:If you don’t know how to do a regular skater, follow the instructionshere.
This version is modified for a workout bench.
Sit at the edge of your workout bench and bring your arms straight out to the side.
Continue alternating sides for 2 minutes.
You could even call it your Netflix & Sweat workout.
YES…20 burpees.
Plyometrics are your new BFF.
These ultra-effective cardio exercises can be done at home and without any equipment.
