[Fitness] Quick Body-weight Workout to Get in Shape Fast

 

With the hot weather finally here, if you need to get your body in shape in a flash, try this fast and easy body-weight workout

This full-body routine that only takes a few minutes. And you can do it anywhere.
You'll work virtually all the major muscles with particular focus on your core, thighs and butt; perfect for getting your body beach ready.

4 Key Exercises

There are four exercises in the workout (see below for illustrations):

1. Reverse lunge to knee drive (beginners can just do a reverse lunge)
2. Pushup with a spider-climb and twist (beginners can do just a pushup or a spider-climb)
3. Curtsy lunge
4. Side plank with leg lifts

Do one set of each of the exercises, rest for 60 seconds then repeat for a second set. Advanced exercisers can add a third set, taking a similar rest between the second and third sets.

How Many Sets Should You Do?

People of different levels should complete a different number of repetitions for each exercise:

• Beginners: Do five reps on each side for each exercise
• Intermediates: Try for 10 reps per side
• Advanced: Go for a gut-busting fifteen reps per side

By doing a circuit you'll not only strengthen your muscles you'll also stregthen your heart.

Exercise Instructions

These drills involve some coordination but if you take your time you'll learn them fairly quickly.
Reverse Lunge to Knee Drive

1. Start by standing with feet hip-width apart.
2. Step back into a lunge; your back knee should almost touch the ground. Keep your torso tall.
3. Stand back up on the forward leg and drive the rear leg forward so the knee comes up to hip level.
4. Complete all reps on one side then do the other side.
5. Bonus tip: Try to coordinate the movement of the opposite arm and leg i.e.. move the opposite arm and leg into the same direction. As the right leg is in the forward position, move the left arm forward.

Reverse Lunge to Knee Drive

Reverse Lunge	Knee Drive

Pushup to Spider-climb with Twist

1. Start in a pushup position with arms straight, hands slightly wider than shoulder width apart and body in a straight line from head to toes.
2. Perform a standard pushup by bending your elbows and lowering your body to the ground then pushing yourself back up. Keep your butt down and move your entire body together. Beginner tip: Start with your knees on the ground and do the pushup with your knees on the ground.
3. After you've done a pushup (standard or beginner version), step forward with one leg into a spider-climb. Step to the outside of your hand. Beginner tip: If you did the pushup with your knees on the ground, position yourself on your toes before starting the spider-climb.
4. In the spider-climb position, turn your body toward the front leg and lift your arm on top toward the ceiling. Don't over-rotate i.e.. your top arm should be pointing directly toward the ceiling. Turn your head so you are looking up at the ceiling. Beginner tip: You can skip the twist move.
5. Alternate sides with each spider-climb.

Beginner tip: You can just do a pushup or a spider-climb until you get stronger.

Pushup to Spider-climb with Twist

Pushup	Spider-climb with Twist

Curtsy Lunge

1. Start by standing with feet hip-width apart.
2. Step to one side by swinging one leg behind the other and dropping down into a lunge. The back leg should come to a few inches above the ground. Keep your torso tall.
3. Stand back up on the forward leg to the start position.
4. Complete all the reps on one side then repeat on the other side.

Beginner tip: Limit how far down you drop in the lunge. As you get stronger and more coordinated, aim to get lower.

Curtsy Lunge

Lunge Start	Curtsey Lunge

Side Plank with Leg Lift

1. Start in a side plank position as pictured, either standard or beginner version. Position your elbow directly under your shoulder and keep your top hand on your hip.
2. Keep your body in a straight line from head to toes.
3. Lift your top leg up until legs are slightly wider than shoulder width apart; hold for a couple of seconds.
4. Lower the leg then lower the hips to the ground coming to a brief pause on the floor. Then lift hips off the ground back into a side plank and repeat movement.
5. Complete all reps on one side then do the other side.

Side Plank to Leg Lift

Side plank	Leg Lift

Beginner Side Plank to Leg Lift

Beginner Side Plank	Beginner Leg Lift

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