Five Moves in Five Minutes – Women

Five Moves in Five Minutes

Try the ultimate time-efficient workout.

The Plan:

Do two to three minutes of dynamic stretching then perform each of these multi-joint moves for one minute, repeating the whole sequence as time allows. Go through this mini-program four times in the course of a day, and you will accrue 20 minutes of exercise – easy

  • Bird Dog Crunch
  • Plié” Squat
  • Spiderman Push-Up
  • Boat Twist
  • Walking Lunge and Lift

Bird Dog Crunch (back, shoulders, glutes, hamstrings, abs, and chest)

Setup: Get on all fours with your hands under your shoulders and your knees under your hips.

Actions: Keeping your spine neutral, extend one arm and the opposite leg parallel to the floor. Then bring your knee and elbow together underneath your body, touching them if you can. Extend back to the start, replace them on the floor and continue alternating sides.

Plie’ Squat (quads, glutes, outer/inner thighs, core, low back, and shoulders)

Setup: Stand with your feet wider than shoulder width, toes turned out, arms at your sides.

Action: Squat down, tracking your knees over your toes and keeping your back straight. Touch your fingers to the floor, then stand back up, coming up onto your toes and reaching your arms overhead to complete one rep.

Spiderman Push-Up (chest, triceps, shoulders, and core)

Setup: Get into a push-up position with your hands underneath your shoulders and your head, hips and heels in line.

Actions: Do a standard push-up, then bring one foot forward and place it to the outside of your hand. Do another push-up with your foot forward, then return your foot to the start and do another standard push-up. Continue alternating sides.

Boat Twist (core, hip flexors, upper back, and quads)

Setup: Sit on the floor with your knees bent, legs together and arms at your sides. Lean back slightly so your weight shifts onto your tailbone, then lifts your feet off the floor. Extend your legs until they are straight, at about a 45-degree angle to the floor, and lift your chest so your back is straight, not rounded. Reach your fingers for your toes and balance on your tailbone.

Action: Hold your legs steady as your slowly rotate your upper body side to side, keeping your arms straight and your chest lifted.

Walking Lunge and Lift (quads, glutes, hamstrings, and calves)

Setup: Stand with your feet together, hands on your hips.

Action: Take a large step forward with one leg and bend both knees, lunging straight toward the ground. Extend your legs and push off your rear foot, lift that leg straight up behind you and squeeze your glute. Then swing it through to the front and continue forward, alternating legs with each rep.

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