Here's a quick, 5-minute workout you can do at home with no jumping or equipment needed.
10 Squats: Stand with your feet shoulder-width apart. Lower your hips as if you're sitting in a chair, keeping your chest up and knees in line with your feet.
10 Lunges (each leg): Take a big step forward and lower your hips until both knees are bent at a 90-degree angle. Keep your front knee over your ankle. Push off your front foot to return to the starting position.
10 Push-ups (on knees or feet): Start in a high plank position. Lower your body toward the floor, keeping your back straight. Push back up to the starting position. For a modification, perform these on your knees.
15 Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest. Engage your core and lift your head and shoulders off the floor. Lower back down with control.
30-Second Plank: From a push-up position, either on your hands or forearms, hold your body in a straight line from your head to your heels. Keep your core tight and glutes engaged.
Try to do each exercise one after the other with minimal rest in between. You can repeat this circuit for a longer workout if you'd like.
East Fit
@EasyFitWorkout
Passionate and driven, Sarah is a certified personal trainer and fitness coach dedicated to helping women feel strong and confident. She specializes in strength training and high-intensity interval training (HIIT), creating personalized programs that are both challenging and fun. With a focus on sustainable habits and a positive mindset, Sarah empowers her clients to achieve their goals and build a healthy relationship with their bodies. She believes that fitness is a journey, not a destination, and is committed to being a supportive guide every step of the way. Sarah's mission is to inspire and motivate women to unlock their full potential and live their strongest, most vibrant lives.
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2.POP SQUAT TO AIR SQUAT
10/10 : 4 SETS | 30 SECOND REST
1. 2. 3. 4. Place resistance band right above your knees and keep your feet hip width apart.
Sit your hips back and down into a squat position.
Jump straight into the air and land softly back into the squat position.
Once you have completed 10 pop squats immediately go into a stance position with your feet a little
wider than hip distance and your arms resting at your side.
5. Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in
towards each other.
6. Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down
into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your
ankles. Keep your weight balanced evenly between the front and back of your feet.
7. Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or
tracking over your toes; don't let them fall inward. As you lower down, raise your arms up and in front of
you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off
the thighs.
8. Straighten your legs to come up, and lower your arms back to your side.
9. Repeat.
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