It can be hard work to stick with a fitness routine during the holidays. With travel, extra time spent with loved ones, and shorter winter days — there isn’t always time to make the gym. When you are feeling crunched for time these quick and easy workouts are just what you need. You can do them anywhere, equipment free!
The following exercises use your bodyweight and simple movements only! Make sure you have water to stay hydrated and enough room to lay down with your arms and legs extended. You may also want a yoga/fitness mat to provide a clean and comfortable surface.
Work your way through the exercises below and then repeat the whole sequence two more times (3x total)!
Single Leg Deadlift with Forward Reach
Start in a standing position with your feet shoulder-width apart and your hands resting at your sides. Take a deep breath in and as you exhale, lift and extend your left leg back behind you. Simultaneously bend at the waist and bring both arms forward, reaching out above your head, until your left leg, torso, and outstretched arms are all in a line parallel to the floor. Your right leg should remain straight and firmly planted. Hold this position for 2–3 seconds. Return back to a standing position to complete one repetition (rep). Continue this move for 15–20 reps before switching sides. Finish reps on both sides to complete one set.
Squat with Overhead Stretch
Widen your stance a little so that your feet are hip-width apart and your toes point slightly outwards. Take a breath in and sit back into a squat as you exhale. Bend your knees until your legs are at a 90-degree while stretching both arms straight overhead. Hold this position for 2–3 seconds. Lower your arms and straighten your knees to return to the original stance. This completes one rep. Finish 15–20 reps to complete one set.
Side + Donkey Kick
Start with your hands and knees on the ground, hip-width apart in table pose. Keeping your knee bent at a 90-degree angle, lift your left leg out to the side until parallel with the floor. Return your knee, hovering above the ground. Then lift your left leg back behind you, again keeping your knee bent, until your thigh is parallel to the ground. Return your knee to the ground to complete one rep. Continue for 15–20 reps and then switch sides. Finish reps on both sides to complete one set.
In a seated position, plant your feet on the ground in front of you hip-width apart, knees bent. Place your hands behind you, underneath your shoulders, fingers facing forward. Lift your hips so your bottom hovers 6+ inches over the ground. Your arms should be straight. Keeping your shoulders stacked above your hands, lower your body using your triceps. Bend your elbows to a 90-degree angle as your bottom lowers towards the ground. Lift your body and straighten your arms to complete one rep. Repeat for 15–20 reps to complete one set.
Up Down Plank
Begin by moving into plank pose, with your hands outstretched under your shoulders and your toes shoulder-width apart on the ground. Keep your back straight, hips tucked, and head down. Move your right hand forward and shift weight onto your right forearm. Follow with your left hand and arm until you are in a forearm plank. Return your right hand underneath your shoulder and straighten, followed by the left arm until you return to plank pose. This completes one rep. Finish 10–15 reps to complete one set.
Crawl Out Pushup
Start in a standing position with your feet hip-width apart and your hands gently resting at your sides. Bend at the waist and reach down towards your toes. Walk your hands out on the ground in front of you until they are beneath your shoulders in plank pose. Bend your elbows as you lower your body to the ground and back up, keeping your core engaged, to complete a pushup. Your arms should be angled at roughly 45-degrees from your body — as comfortable. Walk your hands back up to your feet and return to a standing position. This completes one rep. Repeat for 10–15 reps to complete one set.
Lie on your back with your knees bent and heels on the ground directly below your knees, hip-width apart. Leave your arms straight on the ground, joining your hands underneath your lower back/bottom. Press your shoulders and arms down into the ground as you lift your hips and chest into bridge pose. Keeping your knee bent, lift your left leg until your shin is parallel to the ground. Return to bridge pose and repeat the leg lift on the right side. This completes one rep. Finish 15–20 reps to complete one set.
While on your back, stretch out with your legs straight and arms overhead. Simultaneously lift your upper body from the ground while you lift your legs and reach forward to touch your toes — making the shape of a “V”. If it is too difficult to reach your toes, reach for your shins or knees instead. Slowly lower your legs and upper body back to the mat to complete one rep. Repeat for 10–15 reps to complete one set.
These simple equipment-free moves make it easy to get in a quick workout anywhere! Working out can help relieve stress and give you energy during busy days. Don’t forget to stay hydrated and properly fueled! Grab a Svelte® organic protein shake to power up pre/post workout. Each ready-to-drink shake contains 11 grams of plant-based protein, 20% of your daily-recommended fiber, and just 6 grams of sugar.