Today’s workout is a great one to do at home when you’re short on time. I figure with holiday travel coming up, it can’t hurt to have a no-equipment-needed routine in your arsenal. 🙂
15-Minute At-Home Bodyweight Workout
Set an interval timer for 15 rounds of 45 sec work and 15 sec rest. You’ll go through the following circuit three times.
Lunge Hop Mountain Climbers (right foot forward)
This is a great compound exercise. Start in a split-stance lunge position: both knees bent to 90 degrees, one foot flat in front; one foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this; it’s a small upward hop, pushing off the balls of the feet.
Staying low in the lunge, hinge forward, bringing your hands to the ground on either side of your right foot. Hover that right foot off the ground so that you’re in a plank position with the left foot planted and the right knee in towards your chest. Do a mountain climber, driving the left knee forward and then the right knee forward so that you’re back in the starting plank position. Place the right foot back on the floor and shift your bodyweight into it as you lift your torso upright, back into your original low lunge position.
Twisted Push Up to Side Plank Rotation (right oblique)
From the waist up, you’ll be in a push up position: hands on the ground a little wider than shoulder width apart, chest square to the ground. From the waist down, you’ll be in a side plank with the left foot stacked on top of the right. It’s important that the twist is from the waist; you want equal weight in both hands. From here, you’ll do a push up, engaging that right oblique to keep your body in a straight line as you lower the chest towards the ground and then press up, straightening your arms. At the top, shift all your weight into the right hand and open your left arm up to the ceiling as you rotate open into a brief side plank. Pause and then bring the left hand back to the ground to your starting position.
Rolling Jump Squats
This is a dynamic, fluid exercise. Start standing with feet about hip’s width apart and begin to lower down into a squat, weight in your heels. Lower all the way down to sit on your bum and immediately start to roll backwards onto the ground, bringing your knees into your chest, butt lifting off the ground as the low, mid, then upper back bears your weight. When your body’s momentum stops, reverse the roll, coming explosively forward and planting your feet on the ground so that you can lift up into a low squat and continue to jump upward off the floor. Land softly, bending your knees and sinking right back down into your next rep.
Twisted Push Up to Side Plank Rotation(left oblique)
Lunge Hop Mountain Climbers (left foot forward)
WEARING | sweatshirt & leggings c/o Champion
I got the chance to work with Champion in styling this workout outfit and am obsessed with the sweatshirt! In addition to basics, they’ve got some fun patterns (love my leggings!) and on-trend styles. In addition to browsing their website, you can follow Champion on Facebook, Twitter, Instagram & Pinterest.
This is a sponsored conversation written by me on behalf of Champion. The opinions and text are all mine.