Workout: Warm up by walking for 5 minutes at a moderate pace. Do each strength interval exercise for 30 seconds. Recover between each move by walking for 30 seconds. Complete this six-move circuit 4 times for a 20-minute workout. As you build endurance, do each strength interval exercise for 60 seconds. Recover between each move by walking for 60 seconds. Complete this six-move circuit 2 times for a total of 2.
- PUSH-UPSTART in plank position, balls of feet and palms on ground, hands slightly more than shoulder-width apart. Bend elbows wide, bringing body toward ground. Straighten elbows to push body up.
Make It Easier: Place hands on a bench or wall and do push-ups with upper body higher than lower body. Make It Harder: Lift 1 leg as you do push-ups. Do 3 push-ups with right leg lifted, then 3 with left leg lifted. Continue alternating sides. MORE:5 Moves That Seriously Lift Your Butt 2. STANDING BIRD DOGSTAND on right leg with left knee bent toward chest and arms at sides, elbows bent. Extend left leg back and reach arms overhead. Torso and left leg should be extended about 45 degrees from vertical. Hold for 1 second, then return to starting position. Do on left for 1 interval, then switch sides for the next interval.
Make It Easier: Extend leg only, keeping hands on hips. Make It Harder: Extend leg and torso parallel to the ground. 3. BURPEESTAND with arms reaching overhead, feet together. Squat low, bringing hands to ground just outside feet. Quickly jump back with both feet to plank position. Jump forward again to a low squat. Stand up, extending arms overhead.
Make It Easier: Step one leg at a time to plank position and then step forward to squat. Make It Harder: Add a push-up each time you’re in plank position. MORE: 7 Secrets For Toned Upper Arms 4. CURB SQUAT WITH SIDE LEG PRESSSTAND with right foot on top of curb and left foot next to curb, on lower ground. Press into right foot and straighten right leg. Extend left leg out to side, left knee and toes facing front. Lower to starting position; that’s 1 rep. Do on same side for 1 interval, then switch legs for the next interval.
Make It Easier: Do on level ground. Skip the squat and simply lift leg to the side. Make It Harder: Do not touch down extending leg between repetitions–keep all weight on standing leg for the duration of the interval. 5. SIDE PLANKBALANCE on right hand and outside edge of right foot so that body is in a straight line from head to heels, with shoulders, hips, and legs off ground. Extend left arm upward. Hold for duration of interval. Alternate sides for each interval.
Make It Easier: Rest forearm or knee on ground. Make It Harder: Lift top leg 6 inches off bottom leg, so top leg is hovering in the air. MORE: 14 Walking Workouts That Boost Energy
