This article originally appeared in the March 2016 issue of SELF.
Moves like these amp up coordination and help prevent injury.
Try thisno-gear-neededbody-weight routine to boost brainpower while sculpting from head to toe.
Justin Steele; Graphics Valerie Fischel
YOUR TRAINER:Alex Silver-Fagan, a Nike trainer andCityRowinstructor in New York City.
YOU’LL NEED:Just some space to move.
DO:The moves in order, cycling through them twice, two or three times per week.
Pin the routine below and scroll down to see a GIF of each exercise.
Continue, alternating sides, for 1 minute.
Extend right leg and reach left hand to right foot (as shown).
Return to start and continue, alternating sides, for 1 minute.
Step right leg back and left about 24 inches, lowering into a curtsy lunge.
Do 10 reps; repeat on opposite side.
Mountain Climber Mix-Up
Works arms, chest, legs
Start in a plank, arms straight.
Bring left knee to chest; return to start.
Repeat with right knee, then left knee again.
Lift left leg as high as you could and do a push-up (as shown).
Repeat on opposite side.
Continue for 1 minute.
Squat, then stand and lunge forward onto right leg (as shown).
Do 10 reps; repeat on opposite side.
Up And Down
Works arms, shoulders, core, hamstrings
Stand with feet hip-width apart.
Bend forward at hips and place hands on floor, kicking feet toward butt (as shown).
Lower feet to floor, stand and jump, reaching overhead.
Continue for 1 minute.
Run in place (as shown) 2 seconds, then drop to floor, do a burpee.
Continue for 1 minute.
