Have 12 minutes? You Can Do this Workout Anywhere.
So you're in a strange hotel room for a conference you're attending for work. Or you're on vacation, and when you're not in your tent you're roaming dirt-paved trails. Or, you're at home, but aren't feeling like doing anything, especially working out, but you know you should.
Do you have 15 minutes? Do you also have a body? Perfect, because that's all you need to get this workout started, and before you know it, done!
1. Hold a Plank (30 seconds- 1 minute)
You can start on your hands or start with your knees down if you're a beginner, but if you have been at this for a while, opt for your elbows. Ensure that your abs are engaged, bellybutton to your spine, your elbows are directly under your shoulders and your shoulders and neck are relaxed. Set a timer for 30 seconds. Hold as long as 1 minute if strength allows.
2. Army Crawl (1 minute)
Set timer for 1 minute. As the video above shows, start in plank position, and this time move one knee into your bellybutton, return to your plank starting position, and switch to the other side. Repeat.
3. Reverse Plank ( 30 seconds- 1 minute)
Now flip over and engage those triceps! Set your timer for 30 seconds. Ensure that your body is in alignment and leave a slight bend in your elbow to avoid strain. Look upright and be mindful of your neck, it should be still, yet relaxed. Hold for 30 seconds, or longer if strength allows.
4. Hold a Bridge (1 minute)
A little like the picture above, but okay, you can take it down a notch. Set your timer for 1 minute. Start lying on your back, with your hands bent, palms next to your ears, with your legs bent, feet firmly planted on the floor. Lift your pelvis and allow your hands to follow, or for a modified version, leave your hands at your sides. Hold.
5. Side Lunge (1 minute)
Start in an upright position with both feet on the ground, aligned in standing posture with hands clasped in front of you for added stability. Set your timer for 1 minute. Keep your right leg straight and bend your left leg to a 45 degree angle, and return to the center. Repeat on the opposite side.
Congratulations, you've completed one of three sets. Now do what you just did two more times, almost there!
