No Equipment Workouts That Tone Your Whole Body
Mix and match the circuits however you like. Short on time? Choose two. Want to feel satisfyingly sore tomorrow? Do all four. Or if you're really pressed for time, do one and give it everything you've got. There's also an optional fifth "fine-tuning" circuit, as Stokes calls it, you can tack on at the end, focusing on glutes and abs (because who doesn't want both of those to be firmer?).
For circuits 1 through 4, perform the sequence of moves three times. For circuit 5, do the sequence just once.
Do the first two moves on your right side, then on your left, before moving on to the third and fourth moves. The goal is to connect the first and second moves, so on the last reverse lunge, hold it and move immediately into the Plyo lunge jump (see below).
Do 12 to 15 reps.
1. Begin by standing and balancing on your right foot. Reach your left leg behind you and lower yourself down until your left knee is one inch from the ground. You should be forming 90-degree angles with both legs, and your weight should be in your right heel. Hold the lunge for 2 seconds.
2. Drive up from your right heel to return to a standing balance, and repeat. If you feel wobbly, bring your left foot back to the floor before repeating. (The balance is meant to be challenging.)
Plyo Lunge Jump for 25 seconds
Try to hold the final reverse lunge and flow directly into these lunge jumps.
1. From your reverse lunge, drive your weight into your right heel to explode up into the air. You don't have to jump super high, just high enough to "catch air under the right and left foot," says Stokes.
2. Land directly back in your lunge position, and repeat.
Mountain Climbers for 30 seconds
1. Begin in an extended-arm plank position, with your wrists under your shoulders and feet hip width apart.
2. Drive your right knee into your chest while your left foot stays put, then alternate. You should feel your core working with each knee drive.
Triceps Pushups/Bodyweight Triceps Extension Flow
Do this for 45 to 60 seconds. It's a complicated movement, so focus on form over speed.
1. Start in an extended-arm plank position. Shift your shoulders slightly over your wrists, and allow your elbows to skim the sides of your body as you lower your body down towards the floor until your elbows reach shoulder height. Stokes says that these triceps pushups are more challenging than traditional pushups, so drop to your knees if you need to.
2. Keeping your core tight, press back up to plank.
3. Lift your hips toward the ceiling and flow back into a downward dog position.
4. Keeping your hips in a downward dog position, bend your elbows and tap them to the floor, feeling your triceps doing the work.
5. In a rolling wave-like movement, round from your lower spine to your upper spine to return to starting position. Repeat.