02 December, 2015
A Do-Anywhere, Total-Body Workout in 6 Moves
The days are getting shorter, but that doesn’t mean you can’t squeeze in a fast, effective workout to stay in shape. The next time you’ve got 20 minutes spare, try these six moves to target your whole body. Perform each exercise in the lower-body set for one minute, then repeat two more times; then perform each exercise in the upper-body set for one minute, then repeat two more times. Now get going!
Perform each exercise in the lower-body set for one minute, then repeat two more times.
- Stand tall with your feet just wider than shoulder-width apart. Turn your knees and toes slightly outward, arms at your sides.
- As you lower down into a squat position, lift both arms to the side and sweep up and over your head like a ballerina.
- As you straighten up out of the squat, sweep your arms back down to your sides.
- Stand tall with your feet shoulder-width apart. Your knees and toes should be facing forward.
- Bring your arms up to chest level and place your hands palm to palm in a prayer position.
- Lower into a squat and pulse up and down. Keep it low -- don't straighten back up to the start position.
- This movement is meant to be performed quickly, so kick up the pace!
Squat Calf Raises
- From the same pulsing squats position, hand together at chest level, lower down into a squat.
- Lift your right heel, then left heel, staying in your low squat position.
- Make sure you're rolling all the way up to the ball of your foot.
Perform each exercise in the upper-body set for one minute, then repeat two more times.
- Turn knees and toes outward and lower down into a squat position.
- Bring both arms straight out to the sides, palms facing down. Using your core and obliques, reach out to the right, then back across the midline over to the left.
- Alternate moving your entire torso to the left then right.
- Perform 30 seconds at single-time tempo, then 30 seconds at double time.
Pulsing Isolations on Each Side
- Still in the squat position, arms up and straight out to your sides, this movement will hone in on the midsection and obliques by doing consecutive pulsing isolations to each side.
- Pulse out to the right side for 30 seconds, then to the left side for 30 seconds.
Arm Presses to the Back and Front
- Keep knees and toes facing outward and maintain a deep squat position.
- Your arms should still be straight out to the sides; turn your palms so they’re facing backward. Keeping your arms straight and shoulders down, pulse your arms back for 30 seconds. You should feel this movement in the front of your arms and shoulders.
- Switch your palms so they’re facing forward and pulse for 30 seconds. You should feel this movement in your chest and shoulders.
- Be sure to tuck in your core during all of these exercises.
- Make sure your knees don’t come over your toes during your squats.
- Point your bottom back as if you’re about to sit into a chair when in the squat position.
Don’t forget to warm up before, cool down and stretch afterward and consult your doctor prior to doing this workout if you have any health concerns. Check out my full Total-Body Sculpt Workout video for demonstrations of these exercises here:
Reena Vokoun is the founder of Passion Fit, LLC, a certified fitness and dance instructor, Passion Fit and Livestrong blogger, YouTube video expert, digital advertising professional, Reebok Fitness Pro and award-winning ESPN National Aerobics Championships competitor. She’s a mom of two boys and happily married.