Do you want to make it quick and efficient? Don’t worry, this workout lasts only 20 minutes, and leaves every muscle group worked. Further than that, with no extra equipment needed, you will have no excuse for real. Make sure to check out our top 5 bodyweight moves every busy woman can do.

BRIDGE WITH KICK

Reps: 10 per side and works your hamstrings, adductors, and erector spinae

Bridge-with-kick

Source: Popsugar

HOW TO DO IT:

  1. Begin in a bridge pose with all hands by sides
  2. Raise your left foot off the ground, extending your knee but maintaining your thighs as parallel as possible
  3. Kick up the left leg, so the sole of your bent foot goes toward the ceiling
  4. Without letting your pelvis drop, lower your left leg so both thighs become even
  5. This finishes one rep

SURRENDERS

Reps: 12 per side and work your butt, tone your legs, and your core

Surrenders

HOW TO DO IT:

  1. Begin with hands behind your head with both elbows wide, and take the right knee to the ground
  2. Take your left knee down so that you can be kneeling
  3. Raise the right foot up and put it in front of you
  4. Take the left foot forward to stand up
  5. This finishes one rep. Start next by bringing the left knee to the floor

 

DOWN DOG PUSHUP

Reps: 10 per side and work your chest, arms, core, and shoulders

down-dog-pushup

HOW TO DO IT:

  1. Start in a downward dog, one inverted V-shaped pose, stretching all calves and lengthening spine
  2. Lower the elbows softly to the floor, entering into a quarter dog pose
  3. Press hands into the ground to straighten elbows, and pull navel up toward the spine to move your pelvis up and back
  4. Go back to the down dog for one rep

WALKING LUNGES

Reps: 20 per side and work your glutes and hamstrings

Walking-Lunges

HOW TO DO IT:

  1. Stand upright with feet together, and take one controlled step forward with the right leg
  2. Lower hips toward the ground by flexing both knees to 90-degree angle
  3. Point back knee toward but never touch the floor, and your front knee needs to be straight over the ankle
  4. Press the right heel into the ground and push off with left foot
  5. Bring left leg forward and step with control into a lunge on the other side
  6. This finishes 2 reps

SIDE-WALKING PLANK

Reps: 10, alternating sides

Side-walking-plank

HOW TO DO IT:

  1. Start at the end of the mat in plank with both hands underneath shoulders, body in a straight line
  2. Cross the right hand over left, when you step the left foot to the left
  3. Step your left hand and right foot to the left side, getting back to the plank
  4. Move all hands together when feet step apart
  5. Repeat this move for three steps to the left to finish one rep
  6. Reverse directions and ensure not to let pelvis lower or raise when you move side to side

 

 

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