Even though it's the holiday season and many gyms are closed or at extremely limited capacity due to Covid, you don't have to throw all your health & fitness goals out the window! Here is an example of an easy full-body workout I like to do when I’m short on time or just need to move my body.
Bonus- it’s low-impact and doesn’t require any equipment, so you can do it anywhere! You can also make the moves harder if you have some basic equipment at your disposal.
Warm Up: I always like to start my workouts by doing some cardio to get my blood moving and help get my mind in the workout game. I am very lucky to have a bike and a treadmill to choose from, but if you don’t, a couple trips up & down some stairs, sets of jumping-jacks, or jump roping should do the trick!
Squat Reaches: x15
Start by standing with your feet spread shoulder-width apart, inhale and lower into a seated position by pushing your hips back and bending your knees. Keep your chest up (don't bend over), and make sure your knees don't go over your toes by keeping your weight back on your heels. Reach your arms to the floor as you lower. Exhale, bringing in your core and squeezing your glutes, push yourself back to the standing position while reaching your arms up over your head. Repeat the movement.
*If you have weights or workout bands, you can use these to add more resistance.
High Knee Row (alternating): x20
Start by standing with feet hip-distance apart and hands clasped in front of you. Exhale and draw in your core, lift up your right knee as high as you can. Twist your core and ‘row’ your hands along the outside of your lifted right leg. Inhale while returning to the starting standing position, then repeat this move on the left side.
Keep the move slow and controlled to really work your muscles. You can make this move more challenging by adding weights to your hands.
Modified Burpee: x15
Start by standing with your feet shoulder-width apart and your arms at your sides. Inhale and shift your weight back onto your heels and lower yourself into a squat and place your hands flat on the ground directly in front of you. Instead of jumping back into a plank position as you would for a regular burpee, step your feet back one at a time into a plank position (exhale on the step out). Inhale, then lower your knees to the ground and do a modified pushup (exhale on the push up). Next, raise your knees back off the ground and raise up onto your toes into a plank position, inhaling as you walk your feet forward again. Stand up straight and reach up your arms up above your head, exhaling and drawing in your core. Repeat move.
*For added difficulty, feel free to do a regular burpee 😊
Standing Cross-over Crunches (alternating): x20
Start in a standing position with your feet hip-width apart and your hands behind your head. Bend your right leg and lift your knee as high as you can while rotating your torso to the right, bringing your right knee to your left elbow. Return to starting position and repeat on the opposite side. It is important to exhale on the ‘crunch’ to fully engage your core.
Plie Squat-hold Crossovers (alternating): x20
You’re going to start Stand with your feet spaced slightly wider than shoulder-width apart, pointing your toes very slightly outwards (about 45 degrees), and arms above your head. Lower yourself straight down (not back), making sure that your knees are aligned with your ankles - don't let knees collapse forward or reach over your toes. Holding this position, you’re going to exhale, lean slightly forward, twist your core and reach your right hand down to your left toe. Inhale as you return to your squat-hold position, and repeat movement on other side. *To make this move a little more difficult, you can add weights to your hands or a workout band around your legs.
Aim to repeat all of the above moves 3-5 times. If you’re short on time or find it too difficult to do a full 5 rounds, 1 round is always better than none! And as always, make sure you finish your workout with at lease 5 minutes of stretching to help prevent super sore muscles.