2 of 8
On-the-Spot Walk-Jog
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Recommended:

Sets:
1
Reps:
AMRAP for 1 minute
  1. AWalk in place, swinging arms naturally. Progress into a march, driving knees up higher, moving into jogging as quickly as possible.
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1 of 8
The 8-Minute Missed-the-Gym Workout
On-the-Spot Walk-Jog A

Recommended:

Sets:
1
Reps:
AMRAP for 1 minute
  1. AWalk in place, swinging arms naturally. Progress into a march, driving knees up higher, moving into jogging as quickly as possible.
2 of 8
Plank Squat
Plank Squat A
Plank Squat B

Recommended:

Sets:
2
Reps:
AMRAP for 30 seconds
  1. AGet in a plank position with feet hip-width apart, abs braced in tight.
  2. BBend knees and shift weight back to feet (as if performing a squat), keeping torso parallel to the floor. Extend legs to return to starting position.
3 of 8
Spider Run
Spider Run A
Spider Run B

Recommended:

Sets:
2
Reps:
AMRAP for 30 seconds
  1. AFrom a plank position with feet together, bend left knee to side of left elbow.
  2. BQuickly step left foot back to plank and immediately lift right knee to side of right elbow. Continue, alternating legs.
4 of 8
Rear Low Lunge to Knee Drive
Rear Low Lunge to Knee Drive A
Rear Low Lunge to Knee Drive B

Recommended:

Sets:
2
Reps:
AMRAP for 30 seconds per side
  1. AStand with feet together, arms by sides. Step right foot back to lower into a lunge, bending both knees 90 degrees and bringing right hand to the floor beside left foot.
  2. BPush off of left leg and jump straight up, lifting right knee in front of hip and swinging left arm overhead to power move. Land in lunge position. Switch sides to complete set.
5 of 8
Pushup
Pushup A

Recommended:

Sets:
2
Reps:
AMRAP for 30 seconds
  1. AGet in a plank position with feet together, hands slightly wider than shoulders. Bend elbows and lower body until chest is just above the floor (avoid letting hips sag or lift). Press back up as quickly as possible. (Widen feet to make the exercise easier, keep feet closer together for more of a challenge, or modify by dropping down to knees.)
6 of 8
T Extension
T Extension A

Recommended:

Sets:
2
Reps:
AMRAP for 30 seconds
  1. ALie facedown with toes pointed, feet hip-width apart and arms extended out to sides of shoulders with thumbs pointing up. Extend spine and lift chest and thighs off the floor, squeezing shoulder blades back and together. Return to starting position.
7 of 8
Walking Up Dog
Walking Up Dog A
Walking Up Dog B

Recommended:

Sets:
1
Reps:
AMRAP for 1 minute
  1. AStand with feet hip-width apart, knees slightly bent, and arms by sides. Roll down through spine, reaching hands to the floor. Walk hands out away from feet to lower body into a plank position.
  2. BInhale and lower hips and thighs toward the floor, almost touching it, opening chest and pressing shoulders away from ears. Exhale and draw abs in tight to lift hips back up into plank position. Walk hands back toward feet and roll up through spine to return to starting position.
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