This Portland pre-spring Spring thing that’s been going on is AMAZ, right? It’s been inspiring me – the warm breeze at dusk, the sun’s rays at dawn, and the less-than-sweater temperatures – to break out new workout mixes and get moving! A lot of people think that the only way to get in shape is with expensive gym memberships, flashy running shoes, or restrictive eating plans. But don’t be fooled. Get a mean, lean, fit-for-summer body using only your body weight (while wearing your oldest tennis shoes!)
Perform these exercises for 30 seconds at a time to begin with, and gradually build up to 60 seconds. Repeat the circuit three times, or as many times as you can. To burn the most fat, keep your heart rate up by keeping your rest periods to 30 seconds or less between movements.
Stand with your feet hip-width apart, toes pointing straight ahead, and knees “soft” and slightly flexed. This is the starting position. Hinge back at your hips with a flat back and reach your arms back behind you without squatting downward. Explosively push your hips forward to come to a full stand while swinging your arms to chest level. Return to the starting position, and repeat. To make the move easier, perform the motion at a slow, more controlled pace.
Stand with arms reaching overhead, feet together. Squat low, bringing hands to ground just outside feet. Quickly jump back with both feet to plank position. Jump forward again to a low squat. Stand up, extending arms overhead. Make it harder: add a push-up each time you’re in plank position.
Assume a push-up position with your elbows soft and slightly flexed and your knees bent at 90-degree angles. Begin by hopping your feet up and down while landing softly and creating buoyancy in your hands and feet. Then hop your feet to the left, then back to the middle, then to the right, and back to the middle again – all while keeping your palms firmly planted into the floor and your hips and shoulders square throughout the movement. Don’t rush yourself on this one –it’s okay to make very small hops at first. Over time you’ll increase your height.
Start in standing position with arms over head, bend at your hips keeping the legs straight as long as possible, as you place your hands to the ground. Then walk the hands forward to plank position. Once in plank pose, do a push up and then walk the hands back to feet once again keeping the legs straights. Finish with a swat jump with your hands raised over head.
Start by placing your hands on floor, slightly wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back. While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously. The intensity can be increased by stepping faster.
Now put on some Britney, and get out there and feel awesome!