Your own body is the only equipment you need for this
ultra-effective sculpting routine.
All those gadgets at the gym can help you build a knockout
physique, but the smartest piece of gear is right in your mirror. “Using only
your body weight to exercise can engage many muscles at once, maximizing your
calorie burn and helping you sculpt multiple areas simultaneously,” says a
trainer at Monkey Bar Gym in Madison, WI. “Plus, body-weight moves lower your
injury risk because they prepare you for everyday tasks-like hauling heavy
grocery bags or picking up your baby-better than traditional resistance
exercises.” Rucker borrowed from activities like capoeira, wrestling, and break
dancing to design this creative, no-tools-needed plan. Try it today and
discover why the ultimate workout machine is you.
All those gadgets
at the gym can help you build a knockout physique, but the smartest piece of
gear is right in your mirror.
How it works
Two times a week, do each move for 40 seconds in order,
resting 20 seconds between each exercise. Repeat the entire circuit twice more,
catching your breath for up to 2 minutes between rounds.
You’ll need
Nothing but a high ceiling and floor space to move around.
1.
Sit out / works core, arms, and legs
Get on all fours with your wrists under your shoulders and
your knees under your hips. Tuck your toes under [a].Bring your left foot under
your body toward your right arm, extending your left leg as you lift your right
hand toward your chest [b].Return to starting position and repeat on opposite
side. Continue, alternating sides.
Sit out / works
core, arms, and legs
2.
Capoeira lunge / works legs, butt, and core
Stand with feet hip-width apart, knees slightly bent. Step
right foot as far out to the right as you can, then bring left foot behind it
and bend knees into a lunge; place right hand on the floor next to your right
foot and bring left hand toward your chest, palm facing forward [shown].Step
left leg next to right to return to starting position. Repeat in the opposite
direction. Continue, alternating sides.
Capoeira lunge / works legs, butt,
and core
3.
Sprawl / works arms, chest, shoulders, and back
Stand with feet shoulder-width apart. Squat and bend your
elbows at your sides with palms facing each other [a].Put your hands on the
floor in front of you and jump your feet back, wide apart, to plank position;
arch your back, lowering your hips toward the floor [b]. Jump feet forward and
return to starting position.
Sprawl / works arms, chest,
shoulders, and back
4.
Star jump / works legs, butt, shoulders, and arms
Stand with feet hip-width apart and arms extended at your
sides. Squat low, reaching your hands toward the floor [a],then jump up as you
separate your legs wide and clap your hands together overhead [b].Return to
starting position.
Star jump / works legs, butt, shoulders, and arms
Cardio quickie: Doing this routine, or one with
similar multi-muscle movements, at a quick pace revs your heart rate. In fact,
research shows that sculpting workouts like this provide the same
cardiovascular benefits (and calorie burn) as a brisk walk.
5.
Walk around the clock / works core, arms, legs, and butt
Sit with your knees bent and feet together on the floor.
Place your hands behind your hips with fingers pointing toward your feet.
Extend your arms, and lift your butt of the floor [a].Look straight ahead as
you walk feet to the right [b], extend them behind you [c], and then continue
back to starting position. (Lift hands as needed to let feet pass.) Repeat in
the opposite direction. Continue, alternating directions.
Walk around the clock / works core,
arms, legs, and butt
6.
Old-school dip / works legs, butt, and lower back
Kneel with knees hip-width apart, arms extended at your
sides and palms facing thighs [a].Sit back on your heels as you bend forward at
the waist, lowering your forehead to the floor [b]. Slowly return to starting
position.
Kneel with knees
hip-width apart, arms extended at your sides and palms facing thighs
