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Looking for a rut-busting workout that will challenge you to focus, move with intention, and provides real results? Look no further than this five-exercise circuit. And instead of just asking you to trust us that you’re going to benefit from the setup, we’ll tell you exactly why every single exercise is worth your while.
The Warmup
Cat-Cow to Bear Plank
Why: Loosens your lower back so you can move better throughout your day.
Start on all fours, hands below shoulders, knees below hips. Arch your back and look toward the ceiling. Round your back and look toward your knees. Tighten your core and lift your knees an inch. Hold for 2 seconds. Return to the start. Repeat this pattern for 2 minutes.
The Workout
Workout Directions: Do this as a 3-round circuit. Rest 30 seconds between each exercise. Rest 1 minute between each round.
Lateral Lunge
Why: Builds the hamstring and glute strength you need to walk tall.
Start standing. Step your left leg a few feet to the left. Push your butt back and bend your left knee, lowering until your left thigh is parallel to the floor. Stand explosively. That’s 1 rep; do 12 per side.
Elevated Plank Row
Why: Blasts back and abs, and builds healthy shoulders, too.
Set up in plank position, left elbow on a bench, a medium-weight dumbbell in your righthand, arm hanging naturally. Keeping your hips and shoulders square, row the weight to your rib cage. Pause, then lower. That’s 1 rep; do 10, then do 10 reps on the other side.
Two-Step Close-Grip Pushup
Why: Attacks triceps and teaches body control.
Set up in pushup position, hands slightly narrower than shoulders. Keeping your elbows tight to your body, lower your chest to the floor. Pause. Press back up, stopping when your shoulders are just above your elbows. Pause. Press up until your arms are straight. Immediately lower to the floor and explosively press up until your arms are straight. That’s 1 rep; do 6 to 8.
Plank Shoulder Tap
Why: Builds shoulder strength and perfects your posture.
Set up in pushup position, feet wide, hands directly below your shoulders, core tight. Without moving your hips, lift your left hand and touch your right shoulder. Hold for 2 seconds. Return to the start and repeat on the other side. Alternate reps for 30 seconds.
Front-Rack March
Why: Every step builds abs and glutes and pushes you to stand up straight.
Stand holding dumbbells at your shoulders, core tight and glutes squeezed. Tighten your lats and abs and aim to keep your forearms perpendicular to the floor. Keeping your core tight and working to keep your hips and shoulders square, lift your left foot off the floor, driving your knee high. Return it to the floor. Lift your right foot. Work back and forth for 30 seconds.
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