“Maximize your time,” says NYC-based trainerRebecca Kennedy.
“Go in with a plan, and verify the intensity is bumped up a notch.
If you’re like me, though, having some guidance is key.
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(Imreallygood at wandering aimlessly around the gym.)
Hustle upyou have a minute between each section!
This dynamic warm-up will prep your body for the remaining 25 minutes of work.
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(Psstyou have an extra 30 seconds built in to move between the warm-up exercises.)
90 Seconds: Spider Lunge To T-Spine Rotation
Start standing, then fold forward.
Reach your right arm to the ceiling and twist to the right.
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Return your arm back to the ground and step your right foot back to plank position.
Repeat on the left side.
Walk your hands back to your feet and roll up to stand.
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Continue for 90 seconds.
Benefits: Hip opener, hamstring release, and shoulder stability
2.
30 Seconds: Traveling Squat
Start with your feet hip-distance apart and lower into a squat.
Graphic by Jocelyn Runice
Your feet never touch, and your knees should stay bent with your hips back.
Repeat, starting with your left foot and moving to the left.
Continue for 30 seconds.
Benefits: Glute activation and core stability
3.
Drive through your heels to lift the hips and lower back off the floor and hold for two counts.
Lower and repeat for 30 seconds (you should be able to do about eight).
confirm to squeeze your glutes at the top!
Benefits: Hamstring and glute activation
4.
30 Seconds: Plank
Come into a high plank position with your wrists directly under your shoulders.
Hold this position for 30 seconds.
Benefits: Stability and core activation
5.
Continue alternating for 30 seconds.
Keep your chest up and keep your arms strong with a 90 degree bend in your elbow.
Benefits: Agility, heart-rate spike, and hip and glute warm-up
6.
Keep your front knee over your ankle and back knee under your hip.
Step back and alternate for 30 seconds.
Benefits: Chest opener and glute, quad, back, and core activator
7.
Benefits: Heart-rate spike, frontal-plane activation
Strength training should be a part of any workout, says Kennedy.
This is because the more lean muscle you have, the morecalories you burn at rest.
You’ll need a set of dumbbells for a few of the moves below.
Reverse Lunge Curl
Start standing with your feet together.
Step back with your right leg into reverse lunge.
Keep your right knee under right hip and your left knee over left ankle.
Step back together and repeat on the opposite side.
Adding in movement with the upper body challenges the biceps and core even more.”
Jump back out to start.
That’s one rep.
Benefits: “Our own body weight is a tool we can all use.
Its a great measure of strength and this move can be done anywhere, anytime.”
Lower into squat, then stand back up and drive the weights straight over your head.
Squeeze your glutes pull up from the quads.
Lower weights back down.
(You might have heard this move called adumbbell thruster.)
Extend your legs straight out, toes pointed.
Your head, neck, and shoulders are lifted up into a crunch.
The body should resemble a hollow position (like the shape of a banana).
Actively press the weight up to the ceiling, not forward, with arms straight up.
Hold for 30 seconds.
(Here’swhat this move looks like.)
[It requires] core activation, shoulder stability, lower back stability, and pelvic floor activation."
Deadlift Row
Stand with your feet hip-distance apart with a weight in each hand.
Rest your arms in front of your body with your palms facing in.
Hinge hips back and lower your upper body down.
Keep your back flat and stop when the weights reach your shins.
Last but not least, it’s cardio time.
