As the weather finally starts to get warmer, cottage weekends, vacations and outdoor parties suddenly start to fill up our calendars. But even with a busy schedule, it’s still possible to stay motivated, especially with a workout that can be done anywhere. Yes anywhere. Equinox‘s quick and effective do-anywhere session only takes 16 minutes, doesn’t require a single piece of equipment and fits perfectly into even the most aggressive schedules. Want to know more? The always helpful Q blog breaks it down for us.
The magic is in the movement “stack”:
Do move 1 for 30 seconds; rest for 30 seconds
Do moves 1 and 2 for 30 seconds each; rest for 30 seconds
Do moves 1, 2 and 3 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, 3 and 4 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, 3, 4 and 5 for 30 seconds each; rest for 30 seconds
Do moves 1, 2, 3, 4, 5 and 6 for 30 seconds each; rest for 30 seconds
Then repeat the stack one more time.
“It’s a spin on density training, which, in its traditional definition, takes place over the course of weeks or months,” says Lisa Wheeler, Senior National Creative Manager for Group Fitness at Equinox in New York City, who designed the workout. “The same principle applies though: You’re increasing the amount of work you’re doing, but you’re not increasing the recovery.”
Watch Whitney Noble, an Equinox trainer in Chicago, demo the moves in the Q blog’s video or follow the step-by-step instructions of the six key moves below. Grab a stopwatch, go hard, and remember Wheeler’s wise words: “You can do anything for 30 seconds.”
1. Bodyweight Wide Row
Sit on the floor and place your elbows on two sturdy chairs, side tables, ottomans or workout benches. Bend knees 90 degrees and lift feet off floor. Press elbows into benches to engage back muscles and push chest forward as you pull knees into chest (as shown), then return to start. Repeat for 30 seconds. Works: back and abs
2. Bulgarian Split Squat Jump
Stand about one foot in front of the bench or couch, and place your top of right foot on it, elbows bent 90 degrees and hands in fists and shoulder height (as shown). Bend left knee, then jump, extending arms to ceiling. Continue jumping for 15 seconds. Switch sides, repeat. Works: shoulders, abs, butt, legs
3. Pull-Push Side Plank
Start on all fours, then press back into child’s pose, balls of feet on floor, arms extended in front of you. Pull body forward into push-up position, elbows close to sides, knees on or off floor, then press back into child’s pose. Next, press into side plank position, right hand on floor, kicking right leg through to left side and raising left arm to ceiling (as shown), then return to start. Continue for 15 seconds. Switch sides, repeat. Works: chest, back, shoulders, arms, abs
4. Single-Arm Plank Kick
Start in deep lunge, left hand forward, right hand flat on floor, left arm extended behind you at left side. Step left leg back into single-arm plank, then step left leg forward, pressing off left foot to stand and kick right leg forward, elbows bent 90 degrees, hands in fists in front of face (as shown). Tap right toe to floor, then step back to start. Continue for 15 seconds. Switch sides, repeat. Works: Shoulders, abs, butt, legs
5. Reverse Plank Leg Extension
Start in reverse plank, shoulders over wrists. Bend right leg and draw knee in toward chest, then extend leg straight up to ceiling, toe pointed (as shown), then bend knee back in toward chest and return to start. Repeating on opposite leg. Continue for 30 seconds. Works: Shoulders, abs, butt, legs
6. Squat Jump 180
Stand with feet slightly wider than hip-width apart, arms at sides, then squat, touching left hand to floor between legs, palm in, right hand extended behind you (as shown), then press off floor and jump, rotating 180 degrees to left, wind-milling arms in air, landing in a squat with right hand on floor, between legs. Repeat, jump back to start, rotating body to right. Continue for 30 seconds. Works: Abs, butt, legs
Have a motivational tip to share with us? We would love to hear it! Email blog@asc-to.com.
