Whole-body workout

Whole-body workout

Squats With Jabs
Stand with your legs hip width and arms by your sides. Slowly bend your knees, making sure they are in-line over your toes. With your back straight in this squat, make fists and raise your hands by your face, keeping you elbows tucked by your sides. Slowly start jabbing your right arm out and in, making sure your knuckles turn to face front and then switch. Do 8 jabs in total for 1 rep, then come up out of your squat and repeat 3 times for 3 sets. To modify, do not descend as low in your squat.

Mountain-Steppers
Stand with your legs hip width and arms by your sides. Step your right foot behind you, with the right knee bent down towards the ground. Your left leg should automatically bend, be sure to keep all the weight in the heel of that left foot. Step your right foot back in and then switch so your left foot is back and your right foot is grounded. Do 15 repetitions for 2 sets. To modify, do not bend your primary leg as much.

Plank to Downward Dog
Start with hands and knees on the ground and a flat back. Curl your toes underneath and lift your knees so you are in plank. Have your shoulders in line with your wrists and keep your head up. Slowly, lift your hips high to the sky and stretch your back for downward dog, then glide back out to plank. That is 1 repetition. To modify, do plank on your knees. Do 8 repetitions for 3 sets.

Giant Crunch
Sit on the ground with your knees bent, your heels in the ground, toes up, and hands behind your head. Slowly lean back and crunch back up. To target your oblique’s, twist side to side, reaching with your arm pit. Do 20 repetitions for 2 sets. To modify, put a block behind your back or do not descend as far down.

Plank Twist
Start with hands and knees on the ground and a flat back. Curl your toes underneath and lift your knees so you are in plank. Have your shoulders in line with your wrists and keep your head up. Then, lift one arm and bring one knee to the opposite elbow that is released for a crunch. Place the foot and hand back down to a plank for a reset and then switch to the other side. To modify, do this on your knees. Do 10 repetitions for 2 sets.

-Eliza S., University of Massachusetts Amherst