inspiration

Got 5 minutes to spare?

Try this awesome 5-minute conditioning circuit. Do all exercises for the amount of reps below, then repeat and see how many rounds you can complete before the 5 minutes are up. Rest for 60 seconds and repeat. 

10 tuck jumps

20 mountain climbers

10 burpees

10 plank tucks

10 spiderman push-ups

10 kettlebell swings

Single Leg Lunge with Tricep Pull

3 sets of 20 reps

Dawn Feinberg

Start standing. Step the right foot forward into a lunge, knee over the ankle. Hold a Kettlebell in the left hand anywhere from 5 to 15 lbs with the palm facing in. Lean the torso forward to a 45 degree angle and rest the right hand on the right thigh. Keeping the elbow close to the body, pull the Kettlebell up until elbow is in line with shoulder. Squeeze up and release weight down, that was one rep. Keep going for 12 to 20 reps and then switch sides.

Good for leg, glute, arm and tricep strength and toning. Balance.

Not having time or money to go to the gym should not stop you from getting an amazing workout at home. These four moves work every muscle, require zero equipment except for a mat (and if you have carpet you don’t even need that) and they won’t take ages. Do 10-15 reps per move, 1-3 sets of the whole thing for a full workout.

1. The walk out

This pike move works every muscle from your arms down to your calves.

1. Start in the press-up position, both hands on the floor, arms straight, feet shoulder-width apart. 2. Keeping your legs straight and knees locked, walk your feet in as far as you can towards your hands, stop for a beat, then reverse by walking your hands away until you’re back in the press-up position. 3. This is one rep. Remember to keep your tummy pulled in throughout.

2. The side-up

This pulsing side plank is another good one for tightening your tummy muscles, but also gives your shoulders and back a good workout.

1. Lie on your right side with your ankles, knees, hips and shoulders in line with each other and your right elbow on the floor under your right shoulder, hips lifted off the floor, weight supported on your foot and forearm. 2. Dip your hips down towards the floor before raising them back to the start position; this is one rep. Do the same number of reps on each side.

3. The lie-down stand-up

Yep, that’s the actual name… but don’t be fooled, this move is super effective. It strengthens your bottom and legs, as well as your core.

1. Lie on your back with your arms lying flat on the floor at your sides. 2. Extend your arms back behind your head, then throw them forwards, using the momentum to lift your body to a half-kneeling position before standing up straight. Try not to touch the floor throughout and to get up in one smooth movement. 3. Reverse the movement until you’re lying back down again, arms extended. This is one rep.

4. The T-press

This is a classic yoga move that really targets your core and tummy muscles.

1. Start in the press-up position with your feet shoulder-width apart, hands under your shoulders. 2. Perform a press-up and, as your arms straighten, pivot on your feet and lift your left arm until it’s pointing straight up and your chest is facing left. 2. Pause for a count of two seconds and then, with control, reverse the move until you’re in the press-up position again. This is one rep. Do the same number of reps on each side.

7 Moves in 7 Minutes