By Vanessa Gillis
Illustrations By Mark Collins
A fter a long day of work, it can be difficult to find the motivation to whip up dinner, let alone power through a workout. But rather than reaching for a sugar-packed energy drink that’ll leave you with a wicked sugar crash, try this fast-paced routine for an all-natural boost. The best thing is, you can do this from the comfort of your living room without any equipment. Just blast the beats, get up, and get moving.
This action-packed series, put together by Stefan Overgaard, owner and head trainer of SXS Fitness, is set up in an 11-rep pyramid format. “It’s pretty simple, but very effective. The different type of setup keeps things interesting,” he shares. “It doesn’t seem like much, but it sneaks up on you.” The idea is to go back and forth between exercises A and B, starting at opposite ends of the pyramid and descending by one repetition for exercise A and ascending by one for exercise B, Overgaard explains. For exercise A, you start at 11 repetitions and with exercise B you start with one. Then you do 10 reps of exercise A, two reps of exercise B, and so on until you get down to one for A and up to 11 for B.
Complete as fast as possible without sacrificing form, resting for two minutes between each series of two moves.
1A. Frog Jump
Squat down with your feet shoulder-width apart. Jump up explosively. Return to the squat position, touching the floor between your legs each time to get more depth in your squats.
Tip: When you squat, be sure to push your hips back and keep your chest up.
Begin in a push-up position with your hands shoulder-width apart. Keeping your core solid and back flat, bend your arms to lower your chest as close to the ground as possible. Push back up, keeping your core tight.
Tip: Always try to get the maximum range of motion.
2A. Alternating Reverse Lunge
Step backward into a lunge, sinking straight down until your back knee touches the ground while keeping the front foot planted. Drive off the front leg back to the start. Repeat on the other side for one rep.
Tip: Keep your shoulders back,] chest out, and core tight. Don’t let the heel of your front foot come off the ground.
2B. Spiderman Plank
Set up in plank position with your forearms and feet on the ground. Bring one knee toward your elbow, keeping your hips and back straight. Return to the starting position and repeat with the other leg for one rep.
Tip: Do not move any part of your body except your leg, keeping your torso as still as possible and your elbows in place.
Start by standing with your feet shoulder-width apart and hands on your hips. Drop both hands to the ground, shooting your legs back to a high plank position. Jump your feet back toward your hands, then leap straight into the air. Land and repeat the movement.
Tip: Be sure to maintain a solid core, and don’t arch your back during the plank position.
Begin by lying on the ground, hands stretched out overhead and legs extended. In one movement, bring your torso and legs toward each other in a V position, engaging your core as you rise. Return to start.
Tip: Keep the work in your abdominals and maintain a long spine.