It’s the week of Christmas. Chances are lack of time is probably on your list of reasons for not working out. But you can work your entire body anywhere with just two moves and 15 minutes.
Instantly increase the level of difficulty by performing a classic lower-body move and a classic upper-body move with your feet elevated. (Need a more intermediate workout? Keep your feet on the ground.)
Bodyweight Workout
Warm-up Row:
- 500 meters at a moderate warm-up pace
- 500 meters at an all-out pace
Rear-Foot-Elevated Split Squat
Sets/Reps: 5×20
Targeting the largest muscles in your lower body helps elevate your heart rate to rev your metabolism and calorie burn quicker. The Rear-Foot-Elevated Split Squat is more difficult than a regular split squat because your front leg, hip, and glute take on the bulk of the work. It also tests your stability since you’re standing on one leg and your torso must fight to stay upright with each rep.
- Stand in lunge or stride position with back foot on bench or box and bar on back
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Extend hip and knee to drive up to start position; repeat for specified reps
- Perform set with opposite leg
Decline Push-Up
Sets/Reps: 5×20
Keeping your feet elevated increases the amount of your body weight your shoulders and chest have to lift. With your feet elevated your core must stay activated to maintain a straight line from your head to your heels the entire time.
- Begin in Push-up position with your feet elevated on a box or step.
- Keeping your body straight, lower your chest to the floor. Pause and push back to the starting position, keeping core engaged.
Finisher – Row
- 500 meters at an all-out pace
- 100 meters at a cool-down moderate pace
