Forget powders or pills—this endurance-focused routine is the only supplement you need to amp up your workout's efficiency and get head-turning results. These bodyweight exercises improve your core strength and range of motion, so when you hit the weights again, you’ll perform even better. Incorporate this workout into our 6-Week Total-Body Tone-Up program to sculpt every inch of your body.
How it works: Perform the exercises back-to-back with little to no rest between moves. Do the circuit 3 times in total, resting 30 to 60 seconds between each circuit, if needed.
Total Time: up to 30 minutes
1. Pushup Reach
Start in plank position with hands and feet hip-width apart and abs engaged. Lower into a pushup, bending elbows in by sides.
Extend arms and lift left leg up behind hip as right arm reaches out in front of shoulder. Hold for 1 count; return to starting position for 1 rep. Alternate sides.
10 to 12
2. T-Reach Squat
Balancing on right leg, extend left leg behind hip. Extend right arm by ear with palm facing in. Engage abs and hinge forward from hips, bringing chest parallel to the floor so body resembles the letter "T," focusing eyes on the ground to help with balance. Perform a single-leg squat on left leg, bending left knee as much as possible while maintaining balance and "T" shape with body. Extend left leg up for 1 rep. Perform the prescribed number of reps on each side.
3. Skydive Extension
Lie face-down on the floor with arms and legs extended into an "X" shape. Extend spine to lift arms, chest, and thighs off the floor, keeping eyes focused on the ground to avoid neck strain.
Bend elbows and knees, pulling elbows back toward legs on sides of torso and curling heels in to body as you lift chest a little higher and extend spine a little farther if possible. Extend arms and legs to return to start.
4. Kneeling Pretzel Kick
Begin in modified side plank position with left arm extended under shoulder, palm pressed on floor, right hand behind head, and left knee bent on the floor, making sure weight is on the side of the knee, not on top of it. Bend right knee and lift leg out to the side of the hip, curling right heel in toward body.
Extend right leg out to side, reaching right arm straight out toward foot. Bend right knee behind body and return right hand behind head. Perform the prescribed number of reps on each side.
Lie face-up with legs at a 90-degree angle over hips, knees pressed together and bent, and feet lifted. Reach arms by sides of hips, palms facing down. Engage abs to lift head, neck, and shoulders off floor, lowering legs slightly as upper body lifts.
Extend legs and lift torso off floor, bending elbows behind body at shoulder level and squeezing shoulder blades back and together so body resembles the letter "V." Bend knees and extend arms back out by hips, gently rolling down through spine with head and shoulders lifted to return to start. (Modify by keeping legs bent or holding onto backs of thighs to help you sit up.)