This 15-Minute Workout Routine Will Wake Up Your Body—Stat

0
54

It’s the best thing you can do after a long day of traveling.

 

A do-anywhere routine that gently “wakes up” your body after hours of sitting in cramped quarters (plane, train, or automobile)? We’ll take it!

This set of exercises created by certified strength and conditioning specialist Frank Baptiste, founder of FranklyFitness in NYC, focuses on opening the hips, shoulders, and thoracic spine to lengthen short, tight muscles and improve mobility. It also includes twists and mild inversions help fight swelling, bloat, and fatigue by increasing circulation. Plus, you’ll activate your glutes and core, which can go lax when you’re sitting.

Crank out this 15-minute workout after traveling (ideally within an hour or two), do the circuit in order, resting only for a minute between rounds—minimal rest keeps your energy humming high. Repeat the sequence twice for three total rounds.

HIGH-LUNGE TWIST

How to: Start in a pushup position, then step your right foot inside your right hand, bending your knee 90 degrees (a). Lift your torso and sweep your arms overhead (b), then bring your palms together at your chest and rotate your torso to the right (c). Reverse to return to start; repeat on the other side. That’s one rep; do three.

ALTERNATING TWO-POINT PLANK

How to: Start in a forearm plank position, your elbows directly under your shoulders and palms flat on the ground (a). Brace your core as you lift your left arm out in front of you and your right leg off the floor, toes pointed (b). Hold for one second, then lower to return to start, and repeat on the other side. That’s one rep; do eight.


CRAB REACH

How to: Sit with bent knees, then plant your hands at your sides, fingers pointing behind you; lift your butt a few inches off the floor (a). Raise your hips until they form a straight line with your knees (lower your hips to make the move easier), then reach your right arm behind you (b). Reverse to return to start; repeat on the other side. That’s one rep; do deight.

FEET-ELEVATED BRIDGE

How to: Lie on your back with your heels propped on a bench, box, or chair, knees bent 90 degrees (a). Drive your heels down and engage your glutes to lift your hips off the floor until your body forms a straight line from shoulders to knees (b). Lower your hips to return to start. That’s one rep; do 15 to 20.

LEAVE A REPLY

Please enter your comment!
Please enter your name here