March 31, 2020 3 min read

For Small Spaces

You don’t need fancy equipment or a large space to break a sweat, says Samantha Campbell, owner of Deep Relief Peak Performance Athletic Training Center in Maui. This high-intensity interval training workout delivers a boot camp burn with body weight and household items, like jars of peanut butter and jugs of water.

Warm-up

Four-way lunges, five reps on each side

Hand release push-ups, 10 reps

This push-up variation prevents cheating because you must lower all the way to the ground and raise your hands up before pushing back up.

Warrior pose, 10 seconds

Workout

Round 1: Repeat two times

Plank pose, one minute

Glute bridge, 10 reps

Side plank, 30 seconds per side

Windmill toe touches, five reps per side

Stand with your feet just beyond hips-width and your arms extended to the sides. Reach your right arm down the floor between both feet, right arm up to the sky, bending at the hips and keeping your knees straight. Switch sides. Add cans in hands for more weight.

Single-leg deadlift, five reps per side

Stand with your feet together. Shift your weight to the right foot and keep a soft bend in the knee. Hinge at the hips, tipping your torso toward the floor as you simultaneously drive your left foot back while keeping your left leg straight. Your body should be in a T shape with your arms hanging straight down below your shoulders. Pull your left leg forward while keeping it straight and raise your torso up to stand. Repeat on the opposite leg.

Round 2: Repeat three times

Burpees, 10 reps

Stand with your feet shoulder-width apart and your arms at your sides. Squat. Place your hands on the floor in front of you. Jump your feet back so you are in a push-up position. Do a push-up. Jump your feet back into a squat. Jump up in the air with your arms over your head.

Squat to overhead fly, 10 reps

Stand with feet shoulder-width apart and arms by your side, holding jars of peanut butter. Sit back into a squat position, pause and raise arms out to the sides and overhead to touch, palms facing up. Lower arms and return to a standing position.

In and out squat jumps, 10 reps

Stand with feet together, hands touching in front of your chest. Jump the legs outward and descend into a squat, then quickly jump the legs inward into another squat and repeat.

Water bottle turtles, 20 reps

Lie on stomach holding a water bottle in one hand. Lift your legs and arms simultaneously off the ground and pass the water bottle behind your back as you extend the opposite arm to grab it, then extend the arms forward to pass it off in the front.

Lateral jumps, 20 reps

Start standing with feet together, a soft bend in the knees. Jump side to side, as fast and far as you can, keeping knees bent when you land.

Woodchops, 10 reps

Stand while holding a jug of water in both hands straight in front of you. Squat and twist towards your right knee, touching the jug to your knee with straight arms. Bring the jug up and across your body with straight arms. Rise onto your toes as you twist your torso and lift the jug above your left shoulder. Reverse the twist and bring the jug back down to the starting position.

 

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