Michelle Levine is a Holistic Health and Wellness Coach, a Personal Trainer, Group fitness instructor, and lifestyle blogger. She strives to share easy tips for living your healthiest life, offering personalized meal planning, fitness classes, lifestyle tips, and one-on-one coaching. Find more of her healthy living tips at michlwellness.com, and keep up with her on social media @michlwellness.

By Michelle Levine

Over the last several months, we’ve all had to get a bit more creative with our exercise routines. With gyms and studios closed in most regions due to the pandemic, more and more people are working out at home. Staying motivated to exercise can be challenging—when you were going to the gym or a class, it was easier to stay committed. At home, there always seems to be something else that needs to be done.

The trick is to find a workout that you can do quickly! A 30 to 45-minute workout is highly effective and easier to commit to.

The best news? I’ve got the perfect solution! This workout can be done at your pace and can be modified for any level. You don’t even need any equipment. All you need is a little bit of floor space, a mat or a towel, and some great tunes to keep you pumped.

SQUAT SERIES
  1. Stand with your feet hip-width apart, toes pointed forward
  2. Keeping your core engaged and your chest up during the movement, lower yourself until you are standing in a seated position (think of it as sitting on an invisible chair)
  3. Push back up through your heels into your starting position, squeezing your glutes when you reach the top

Repeat this move 10 times slowly, then 10 times faster, then hold in a squat and pulse to finish.

LUNGE SERIES

Complete the side lunges and the reverse lunges on the same leg, before repeating with the other leg.

Side lunge:
  1. Stand with your feet together
  2. Take a wide step out with your right leg as you lower yourself into a seated position
  3. Your back leg should also be at a 90-degree angle as you step back, and end with your shin parallel to the ground
  4. Step back to your starting position
  5. Repeat this move 10 times slowly, then 10 times faster, then hold in the side lunge and pulse to finish.

Now that you’ve completed the side lunges, move right into the reverse lunges on the same leg.

Reverse Lunge to kick-back:
  1. Stand with your feet hip-width apart
  2. Step back with your right foot as you lower your front leg into a 90-degree angle
  3. Your back leg should also be at a 90-degree angle as you step back, and end with your shin parallel to the ground
  4. Pushing through your standing foot, straighten your standing leg and bring your back leg out parallel behind you
  5. Pulse your back leg up once before lowering it back to a lunge position
  6. Repeat the move 10 times, reverse lunge with a kick up slow, then hold up the back leg and pulse up to finish.

Now that you’ve completed your right side, repeat the side lunge and reverse

HIGH PLANK SERIES

Bring yourself into a high plank position. Your hands should be right under your shoulders, your core engaged, and your back flat. You’re going to be holding this position for a few moves, so if you have soreness in your wrist, bring it down into a low elbow plank and hold for 30 seconds instead.

Bonus burn! Hold the high plank for 30 seconds before moving on to the next series.
High plank shoulder taps:
  1. In your high plank position, slowly lift your right hand, and tap your left shoulder
  2. Lower your right hand to its starting position
  3. Lift your left hand and tap your left shoulder

Repeat the move 10 times per shoulder

High plank knee pull in:
  1. In your high plank position, draw your right knee into your chest
  2. Straighten your right leg back to its starting position and draw your left knee into your chest
  3. Straighten your left knee and repeat on the right

Repeat the move 10 times per knee

Side plank series

Ab finisher

SIDE PLANK SERIES

The setup for each of the below moves is the same. Lie on your side with your legs out parallel, one on top of the other. Your bottom arm should be in a 90-degree angle with your forearm flat on the ground. Use your forearm to lift yourself up, with your shoulder tracking over your elbow. Lift your top arm up straight above you. Start on the right, then repeat on the left.

Side plank, lower and lift:
  1. In your side plank position, lower your hips ½ an inch
  2. Lift your hips back up to your starting position
  3. Repeat the move 10 times
  4. Side plank, rotate your top arm below your body
  5. In your side plank position, rotate your top arm under your waist; you should be rotating through your core
  6. Lift your arm back to its starting position
Side plank, side knee pull-in:
  1. In your side plank position, bend your top leg into your top arm, crunching through your side abs
  2. Straighten your arm and leg back out so that both are parallel to the ground
  3. Your top leg does not come back down until you have completed your reps. It will come out to parallel each time

Repeat the move 10 times

 

ABS FINISHER

This is optional because you’ve already worked out your abs in your plank series.

To finish your workout, there is nothing better than giving your abs one final burn! Lie on your back, and roll up into a sit-up position. Use your abs to lift your body up, don’t use your momentum! Slowly roll back down to the floor, one vertebra at a time. Repeat the sit up series 10-15 times.


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