Photograped by Edelle Carmel Kenny, Model Francia Cooper
If this warm weather has got you itching for a gym membership to create the body of your dreams or maybe you just want to create a healthier lifestyle, keep your money in your pocket. Contrary to popular belief, you don’t actually need a gym to workout. So there you go, one less excuse not to workout. All you need is a goal, motivation, and the time. And if you think you don’t have the time, make it. We only get one body so let’s treat it that way.
NYC based personal trainer Kevin Curtain has blessed us with yet another routine to whip your body into shape quick, fast and right on time for that last minute Memorial Day weekend trip you just planned. Score! “This metabolic workout is designed to tax all 3 energy systems – often times taking you from hard to breathe, to breathless,” says Kevin. “This set of 10 exercises is designed for each movement to be done at 1 minute intervals with no break until all 10 movements are complete. You will do a total of 3 rounds with a 1 minute break in between each set of 10.” Ready, set, GO!
Warm up: 5 Min
Workout: 32 Min
Elbow Plank Push Ups
Start in plank position then lower down to one elbow followed by the second elbow. Press body up as a unit with one hand then press up with the opposite hand. Repeat this movement for 1 minute and remember to alternate the arm that you push up on.
Works Your: Arms, abs
Triple Squat Pulse to Jump
Stand with feet shoulder width apart, lower down into a 90 degree squat with hands in front of body in prayers pose. Pulse up and down 3 times at a small distance then jump straight up into the air with hands behind body. Land softly back into a squat and repeat the movement for 1 minute.
Works Your: Glutes
Start in a lunge position with both legs at 90 degrees and arms facing down. Jump up with arms raised while switching legs mid air and landing softly onto the opposite leg. Continue to alternate legs for 1 minute.
Works Your: Calves, quads, glutes
Contralateral Toe Reaches
Start movement on back with feet shoulder width apart. Place left arm to the side of the body at a 45 degree angle and stretch right arm above head. In one motion, bring right hand to reach the left leg. Return back to starting position and repeat alternating opposite hands and leg. Continue to alternate sides for 1 minute.
Works Your: Obliques
Criss Cross Jacks
Start with legs spread wide and arms stretched out to sides. Jump and criss-cross both your legs and arms then return to the starting position. Repeat both movements similar to traditional jumping jacks for 1 minute.
Works Yours: Calves, Hip Mobility, Shoulder Mobility
Walk Out to Plank
Stand with feet shoulder width apart and hands raised overhead. Palms are facing each other with biceps by ears. Squat down to a 90 degree angle and bring elbows to knees while maintaining a neutral spine. Lean forward from this position and walk out into a plank. Reverse the entire movement back to start and repeat movement for 1 minute.
Works Your: Proper squat mechanics, core
Lateral Lunges to Hop
Start with feet together and hands at both sides. Step laterally into a right lunge with both feet pointing forward. Bring your hands into prayer pose and shift your weight onto the right support leg, heel, and glute. Push off the ground back into the standing position and jump straight up into the air as if you were blocking a jump shot. Repeat this movement on the opposite side and continue to alternate sides for 1 minute.
Works Your: Glutes, hamstrings, inner thighs
Push Up to Side Plank Dip
Begin facedown on the ground with hands under shoulders and feet shoulder width apart. Push up body as a unit into a standard push up with elbows 45 degrees from the body. Shift weight to left side into a one arm plank with both feet now turned sideways and both heels on the ground. Dip the hips down then return back to side plank and turn back into push up position. Repeat movement on the opposite side and continue to alternate sides for 1 minute.
Works Your: Arms, obliques
Begin on back with knees bent and feet flat on the ground positioned shoulder width apart. Position arms comfortably to the side with palms facing down. Before starting the movement make sure your navel is drawn towards the spine so back is flat and pressed into the ground. Drive hips to the ceiling by pressing through heels and squeezing the glutes. Lower down back to the starting position and continue to repeat the movement for 1 minute.
Works Your: Glutes, hamstrings
Start in a 90 degree squat with elbows lightly touching knees, maintaining a neutral spine with palms facing each other. Jump up with arms raised and turn 180 degrees so that you land softly in the opposite direction of the starting position. Continue, repeating the movement for 1 minute.
Works Your: Calves, hamstrings, quads, glutes
Cool Down: 3 Min