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5-Move Full Body No-Equipment Cardio Workout

5-Move Full Body No-Equipment Cardio Workout

7 Jun 20213,1497

With the sports/recreational facilities allowing up to a maximum of 50 persons and group activities are confined to no more than 2 individuals, it is tough to meet up with friends to exercise/play sports. No high-intensity sports and physical activities...Plus, masks up at all times make it tough exercising outside.

So why don't you try an at-home cardio workout instead? Give this full body no-equipment routine, created by Eisinger, a try! 💪 The circuit will cycle through five moves, which work everything from your legs (squat pulse), core (tuck-up), and shoulders (frogger). Let's get started!

Workout Directions

Do each of the move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That's 1 circuit completed! Repeat the entire circuit 3-5 times.

● Option 1: 30 seconds of work, 30 seconds of rest

● Option 2: 40 seconds of work, 20 seconds of rest

● Option 3: 50 seconds of work, 10 seconds of rest

5-Move Full Body No-Equipment Cardio Workout

First Move: Frogger

1. Start in a low, wide squat position with your feet wider than hip-width apart and your hands planted on the floor in front of you. (This position should be similar to a malasana squat pose, if you practice yoga.)

2. From here, jump your feet back to come into a high plank position with your wrists directly under your shoulders, core engaged, hips level, and legs straight behind you.

3. Pause for a moment in your high plank, then jump your feet forward and wide again to return to your low squat starting position. Lift both hands fully off the floor so all of your weight is in your feet.

4. Place your hands back on the floor, and jump your feet back to start the next rep.

Make it easier: Step back to a high plank one foot at a time, rather than jumping back.

5-Move Full Body No-Equipment Cardio Workout

Second Move: Side Plank Twist (Repeat on each side)

1. Start in a forearm side plank by propping your body up on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left, and then squeeze your core and glutes to lift your hips off the floor. Extend your right arm to the ceiling.

2. Rotate your torso toward the floor, wrapping your right hand underneath your torso. Don't let your hips drop—the movement should just come from your core.

3. Re-extend your arm toward the ceiling to complete the movement. Do all of the reps on one side, then repeat on the other.

5-Move Full Body No-Equipment Cardio Workout

Third Move: Squat Pulse

1. Stand with your feet hip width apart and core engaged. Do a squat, by sending your hips back, bending both knees and dropping until your thighs are parallel to the floor.

2. From this position, pulse by lifting slightly, and then lowering again to the lowest point in your squat. Try to stay low and not stand up entirely for the full amount of time.

5-Move Full Body No-Equipment Cardio Workout

Fourth Move: Tuck-Up

1. Lie face-up, with legs extended and arms overhead.Engage your core and lift both arms and legs a few inches off the floor to come into a hollow hold position.

2. Now crunch up, bringing your knees to your chest, and wrapping your hands lightly around your shins. Keep your core tight to balance on your sits bone—do not grip your shins or hug your knees in order to achieve balance.

3. Lower to return to hollow hold position, and repeat.

5-Move Full Body No-Equipment Cardio Workout

Fifth Move: Body Saw

1. Start in a forearm plank with your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel, and legs extended behind you. Tuck your tailbone and engage your core, butt, and quads.

2. Rock forward on your forearms so your shoulders come in front of your elbows, and you come to the very tips of your toes. Focus on moving as far forward as you can without piking your hips or losing your core engagement.

3. Now push in the other direction, rocking as far back as possible straightening your forearms slightly, and rolling onto the balls of your feet. Again, focus on maintaining core engagement and not piking your hips.

4. Continue to rock forward and back.

Bonus: AMRAP (As Many Rounds As Possible)

After your last circuit, try the AMRAP. Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible. For the Side Plank Twist, you'll do 10 reps on each side.

● Side Plank Twist - Repeat on Each Side

● Squat Pulse

5-Move Full Body No-Equipment Cardio Workout

Side Plank Twist - Repeat on Each Side

5-Move Full Body No-Equipment Cardio Workout

Squat Pulse

This is the final stretch — so keep going! Do 10 reps of each move in order. Complete as many rounds as you can in 4 minutes, resting as little as possible. Your core and thighs will totally be feeling it by the time you’re done. Try this workout today! 🙌

Source: SELF

All images and gifs: Photographer: Katie Thompson. Stylist: Rika Watanabe. Hair: Hide Suzuki. Makeup: Rachel Ghorbani.

Disclaimer: This article has been used directly from the Qingqi Qiu Platform, the copyright belongs to the original author. If there is any discrepancy with the copyright please contact us directly and we will immediately delete the content.Index for Network Information Infringement Protection
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