2 Power Moves You Can Do Virtually Anywhere

One of the most frequent questions that I get is:

What can I do at home, on my own, with little to no equipment, that doesn’t take a lot of time but still is a great workout?

I created this workout with this question in mind. A great workout doesn’t have to be lengthy and when you pick the right full body exercises, you can get quite a lot done in a brief period of time!

Since this workout requires no equipment and very little space, it can be done anywhere. If you are traveling this week but don’t have access to a gym, never fear … you can even do this at the airport!

The focus of this workout is 2 exercises, the lunge and the plank. Together these exercises will provide you with a full body workout.

Click the image below to watch.

Here’s a summary of the whole workout in this video:

Lunge Set #1:

Stand with one leg forward and one leg back. All ten toes are facing forward. Your weight should be evenly distributed between the front and back leg. As you bend your knees, keep your torso directly over the back knee. Be careful not to pike your hips backward when you descend. Now press down through both legs to straighten your knees. Don’t arch your back as you rise back up to your starting position.

Do 10 repetitions on each side.

Plank Set #1:

On either your knees or your toes, maintain a straight position from your ear to your shoulder, to your hip, to your knee. Be careful not to sag in the hips or arch your back. Also avoid coming up into a pike position.

Hold for 30-45 seconds.

Lunge Set #2:

Begin as you did with Set #1. As you rise up from your lunge, bring your back leg to your front leg. Move your leg back as you descend back into your lunge.

Do 10 repetitions on each side.

Plank Set #2:

Shoulder Blade Push Ups! Set yourself up in a plank position on your knees or on your toes. Maintain a nice straight position in your back as you draw your shoulder blades together and push them apart. Be careful not to arch or round your back. Just move your shoulder blades around the ribcage.

Do 10 repetitions.

Lunge Set #3:

For the final set, add a full balance. As you rise up from your lunge, lift your back leg up to a 90 degree angle position in front of your body. As you lower back into your lunge, bring your leg back behind you.

Do 10 repetitions on each side.

Plank Set #3:

Push-Ups! These can be done in an All-Fours, Kneeling Plank, or Full Plank position. Your fingertips should remain facing forward and your elbows should bend back to directly by your sides. Full range of motion isn’t necessary. Go as full as you are able to without compromising the stable plank position from Set #1 & 2.

How did you do? Do you have questions about your form? Leave a comment below.

Abs Workout with Spinal Articulation : 4 Week Abs Challenge Workout Week 4

After building your ab strength in neutral spine over the last 3 weeks, it’s time to challenge your stability with an abs workout that moves.

By articulating through your lumbar and thoracic spine, you will deepen your connection to your abs and stretch out your lower back.

Need more help with this workout? Check out this week’s workout tip.

Click here, to find out more about this challenge.