When it comes to your health and fitness goals, big change can come from small wins. Caprice O’Bryant — certified personal trainer, nutritionist and owner of Excuse Free Fitness in Homewood, IL — shares six exercises that you can master at home or at the gym.
1. Plank Rocks
If you’re bored with planks, O’Bryant says that this version is nothing like your normal move.
While in a plank position, push with your toes and rock yourself forward. Your shoulders should be in front of your elbows. Push back until you are back into a normal plank position where your shoulders and elbows should be back in line. Rock for 30 seconds, hold for 30 and repeat.
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2. Side Lunge to Kick
“Don't forget your inner thighs!” says O’Bryant. “This combo move targets your glutes & those stubborn inner thighs.”
Stand in a squat position with one leg extended out toward the side of your body but with both feet flat on the floor. Push off of the floor with your bent leg and shift your weight to the extended leg. Once you are balanced on this leg, kick out to the side with the leg that was bent. Repeat then switch legs.
3. Squat Jacks
This combination of a squat and jumping jack is sure to burn in the best way.
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Start in a squat position but with your feet together. While keeping a squat-like stance, jump with your legs wide and land with your feet far apart. You should still be in a squat stance when you land! Jump back into the starting position with your feet back together.
4. Froggers
“It’s a total body blast right here!” O’Bryant says. “While fully engaging your core, your triceps are getting a killer burn. Thank me later.”
Start in a push-up position but with your feet spread wider apart. While keeping your arms in place, jump bringing your knees toward your elbows. Jump back into a push-up position. Repeat.
5. Ice Skaters
“This exercise is a lower body move that gets your heart rate going — great for warm-ups on leg day,” O’Bryant says.
Start out standing on one leg with your other leg in the air behind you. Hop onto the other leg and continue to switch off. Swing your arms while alternating legs and touch the opposite arm to the opposite leg. Continue to alternate movement.
6. Hip Thrusts
Lay on the floor with your legs bent and arms straight at your sides. Keeping your arms and feet in place, push off of the floor using your feet and legs to raise your body off of the ground pushing your pelvis to the ceiling. While raising your body squeeze your glutes. You want to go as high as you can while keeping your feet flat on the floor. Relax your glutes, exhale and return to the starting position. Repeat.
