Had a bad day? You could cry it out, you could grab a spoon and a pint, or you could work it out. John Rowley, certified personal trainer, International Sports Science Association (ISSA) director of wellness, and founder of UX3 Nutrition, would suggest working out.
John created this 12-move circuit workout for POPSUGAR Fitness to help you reduce stress, boost energy, and kick bad feelings to the curb. The best part? You can do this anywhere, any time. In only 10 minutes, this equipment-free, beginner-friendly workout uses classic moves like push-ups and crunches to work the whole body. Get working on these moves now to sweat out the stress!
First, warm up; John suggests opening up your chest with Cobra pose. Hold the pose for 10 seconds, 10-15 times.
- Jumping Jacks: 60 seconds. Primary target: cardio.
- Push-Ups: 30 seconds. Primary target: arms, core. John suggests keeping your hands a little wider than shoulder-width, while keeping your body in a straight line.
- Bicycle Crunches: 60 seconds. Primary target: abs. John's tip: don't clasp your hands behind your head to get the lift; instead, tighten ab muscles to lift your head, shoulders, and upper back.
- Wall Sits: 60 seconds. Primary target: legs. Be sure to bend your knees, keeping them at a 90-degree angle.
- Mountain Climbers: 30 seconds. Primary target: cardio, legs, abs. John says, "Be sure not to lock your elbows!"
- Alternating Lunges: 30 reps on each leg. Primary target: legs.
- Plank: 60 seconds. Primary target: abs. Keep your head up and engage your core.
- Push-Ups: 30 seconds. Time for round two! Do as many as you can.
- Wall Sits: 60 seconds. Keep that great form from round two and hold through the burn.
- Burpees: 60 seconds. Primary target: chest, arms, legs. You might forget what you were stressed about when you get to the burpee section of this exercise. John reminds you to keep a good pace and not go too fast.
- Crunches: 60 seconds. Primary target: abs. "Remember, a crunch is not a full sit-up," says John. "Contract your ab muscles and just lift your shoulder blades off the floor."
- High-Knees: 30 seconds. Primary target: cardio. End your stress-reducing workout with a quick blast of cardio, lifting your knees as high as you can for the entire 30 seconds.
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