Tight on Workout Space? Try This Body-Weight Circuit for Small Spaces

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Tight on Workout Space? Try This Body-Weight Circuit for Small Spaces

– health.com

As the weather warms, it’s easy to start slacking on your workouts—but fitting in exercise is worth it. So we’re here to help with this body-weight routine that can be done in a small space (hello, tiny hotel room). “It involves strength and stability, and gets your heart rate up. Even better, it’s a total body workout you can do in a short time frame,” says Lauren Williams, who created the circuit and is a Health Advisory Board member and co-owner of Health Out Fitness and Lifestyle in Vancouver. Now get to it so you can enjoy that sunshine.

Scissor jumps 

Begin in a staggered stance with knees bent and your left foot in front of the right; bend right arm forward and extend left arm back (A). Swiftly jump up, switching legs in midair, like a scissor; simultaneously switch arms (B). Land softly, and repeat. Continue alternating without resting for 90 seconds, increasing speed and intensity every 30 seconds.

RELATED: The Best Exercise to Tone Your Outer Hips

Beast mode leg extensions 

Start on all fours with wrists stacked under shoulders, knees under hips, and toes tucked; lift knees (A). Maintaining this position, reach your right heel up (B). Return to “A,” and then do two more reps. Switch to your left side without dropping the knees; do three reps. Continue alternating for 60 seconds.

RELATED: 5 Exercises to Tone Your Arms and Lift Your Butt at the Same Time

Reverse lunge hold with knee taps 

Sit into both of your legs as if you are in Chair Pose, arms at sides (A). Reach your right leg behind you, coming into a reverse lunge; lower until right knee taps the ground. At the same time, raise arms straight up (B). Return to “A”; then repeat with the left leg. Continue alternating for 90 seconds.

RELATED: This Inner Thigh Workout Will Transform Your Legs

Superman with 90/90 retraction 

Lie face down with arms extended forward. Squeeze upper back and glutes to lift up arms, chest, feet, and legs (A). Maintaining this position, glide arms backward into a 90-degree angle, pulling elbows up and shoulder blades together (B). Return to “A”; then lower back down. Repeat for 60 seconds.

RELATED: This Ballet-Cardio Workout Will Give You Tighter Muscles and Tons of Energy

Alternating narrow and wide push-ups 

Start in a high plank with hands directly under shoulders (A). Lower into a push-up, keeping elbows close to sides of body (B). Push back up to “A,” and then move right hand out to side so that hands are wider than shoulder-width, centering torso over hands; lower into a push-up (C). Push back up; then return hands to “A.” Repeat the narrow push-up again. Once you return to “A,” move the left hand out to the side, with hands wider than shoulder-width apart and torso centered; lower into a push-up. Continue alternating for 90 seconds.

RELATED: I Did 100 Push-Ups Every Day for Over a Year

Supine core extensions 

Lie face up…

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Tight on Workout Space? Try This Body-Weight Circuit for Small Spaceshealth.com

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