Do-Anywhere Bodyweight Workout

Happy New Year! Whether you believe in annual resolutions or not, the beginning of a new year is a great time to take a look at your habits and see where you can make little changes to a healthier and happier self, like fitting a quick and effective workout into an otherwise jam-packed day.

The workout below, designed by Ketanga Coach Amanda Butler, is a bodyweight routine that you can fit easily into your schedule in as little as 10 minutes! Whether you are back in the gym or prefer sweating from home, you can use these total-body movements to get a great workout!

Complete your choice of 2 to 4 rounds of 45 seconds on and 15 seconds rest.

Example:   2 rounds = 10 mins
                 3 rounds = 15 mins 
                 4 rounds = 20 mins 

Imagine doing this workout somewhere tropical.... like Costa Rica! Coach Amanda will be leading a group of women (sorry, guys!) April 27-May 1, 2022 for a retreat full of fitness, fun, laughter, and relaxation. Learn more about the Recharge & Reconnect Retreat here!

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1) Burpees

Hands down to floor, jump back to plank, lower body to the ground, and push up as you hop your feet forward and jump up. (Step your feet in and out and remove the jump for a low-impact option).

2) Squat to Curtsy Lunge

Standing with your feet about hip width apart, lower hips down into a squat aiming for hip crease below knees, then press down through feet to stand up, cross right leg back at an angle (cross your thighs) and lower down into a curtsy. Stand up coming back to squat stance, squat and then curtsy on other side.

3) Superman to Plank Up-Down

Start by laying on the ground with arms and legs extended. Lift arms and legs squeezing into your back and glutes then release. Bring hands to sides of chest and press up to high plank, lower down onto one elbow, then the next, then press back up to your hands one at a time. With control lower your body back down to the floor to repeat.

4) Reverse Lunges to Lateral Lunges

Stand with feet under hips, step back with right leg and gently lower knee down to floor, then push back up to standing position, switch to left leg. From there, step out to your right side, bending right leg and keeping left leg straight, knees and toes pointing forward. Push off right leg to come back to center and switch to left side. Then repeat sequence.

5) Alternating Jack Knives

Laying on your back, inhale as you extend arms and legs long. As you exhale, crunch up using your core and bring right hand to tap left leg, lower and repeat on other side. Keep alternating.

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Get to know Coach Amanda at amandabutlerfitness.com or on Instagram @amandabutlernyc.

Join Amanda's Recharge & Reconnect Retreat April 27-May 1, 2022 in Costa Rica!