Do you run out of time every day? Is the gym the last thing on your mind? Or do you just work a lot? We are always on the run and we might not be able to work out because of our busy schedules, but it’s important to always squeeze in some time for you. According to the Centers for Disease Control and Prevention (CDC), nearly 80% of Americans aren’t meeting the recommended weekly amount of exercise. Here are five total workout moves to include in your day that can be done almost anywhere.
Chaturanga Push Press
Repetitions: 10
This push-press combo stretches your entire body.
How to do it: Assume a pushup position, tuck in your feet and raise your hips. You also want to tuck in your head lightly. The work then starts by lowering your hips and moving into full plank position. From here, the elbows need to be bent (keeping them close to your body) and lower your body into a Chaturanga pushup. When your chest is a few inches away from the floor, lift your head and shoulders up to the ceiling, and transition into upward dog. Push your hips back, lowering your chest back to the floor, and press your body back into the starting position.
Bounding Toe-Touch Squat
Repetitions: 15
This is both a strength and plyometric move, this squat combo fires up multiple muscle groups.
How to do it: Stand with your feet together, hands together as well. Bend your knees and jump forward, landing in a squat position with your feet slightly wider than hip-width apart, touching your fingertips to your toes. From there, jump again and land in your starting position.
Full-Bridge
Repetitions: 10
Helps to strengthen and stretch your back, arms, shoulders, abs, and legs.
How to do it: Lay face up on the ground bring your feet close to your butt. Place your hands by your head with your fingers pointed downward. Lift your body high up into the air. Position yourself so that your head will be on the ground and your body will be resting just using your head and your feet. Your hands will be off the ground and can be put in front of you or just by your side. Try to hold it as long as possible.
Opposite Arm/Leg Dips
Repetitions: 10
This adds strength to your core.
How to do it: Begin seated with your knees bent, feet flat on the floor hip-width apart. Place your hands behind your hips on the floor (fingertips facing in). Lift your hips off the ground, bringing your body into a table pose. Pull your abs in tight as you extend your right leg up to the ceiling and reach your left arm towards your leg. As you reach your arm and leg up, bend your right elbow into a dip, lowering your hips toward the floor (Try to get as close as you can, don’t hit the ground) Extend the right arm, raising your hips back up, and then lower your right leg and left arm back to a table pose. Repeat on the other side.
Pike Roll-Out
Repetition:10
