Your Excuse-Proof Workout Plan

By , Jessica Smith, Certified Personal Trainer
Hey, we're all busy. But that’s no reason to let your workouts get away from you. Next time you feel like skimping on exercise to watch TV or meet your friends for Happy Hour remember this: It doesn't take much to get a great workout.
 
That's why I designed this excuse-proof workout. You can do this simple, 6-minute circuit anytime (it's whisper quiet), anywhere (no gym required) and without any equipment.  All that and it'll sculpt your body from head to toe, too.
 
Try this routine anytime you have a few minutes to spare: first thing in the morning, at lunchtime, during homework time, while waiting for that pot of water to boil or all of the above!
 
For a longer workout, simply repeat the circuit 3-5 times through, based on the time you have available.
 
Don't forget to "pin" this to save it for later! For detailed instructions of every exercise, scroll below the graphic.
 


Exercise #1: Squat Chop
Stand with feet slightly wider than hips, hands clasped together overhead, shoulders relaxed. Bend your knees, pushing your hips behind you as you "chop" your arms straight down between the knees. Squeeze the glutes and straighten the legs to return to the start position to complete one rep. Repeat as many times as possible in 1 minute.
 
Exercise #2: Charlie’s Angel Lunge
Begin a split stance with right leg forward, feet hip-width distance apart, toes pointed forward, arm extended in front of chest with hands clasped and index fingers extended. Bend both knees about 90 degrees to lower into a lunge. Keep hips steady and hold lunge as you rotate your torso toward the right, then twist back to center. Repeat rotation, holding lunge position, as many times as possible for 30 seconds. Switch sides (left leg forward, twist to left).  
 
Want to make it harder? Straighten your legs each time you twist back to center, and bend knees each time you twist to the side.
 
 
Exercise #3: Kneeling Crunch
Start on all fours (knees under the hips and wrists under the shoulders) with a flat back and the abs engaged. Extend your left leg behind your hip and right arm in front of shoulder, thumb facing up. Engage abs in tight as you pull your left knee toward your right elbow (try to tap your elbow on your knee), allowing your back to round slightly. Extend arm and leg back out to complete one rep. Do as many as possible for 30 seconds. Switch sides.
 
Need to make it easier? Take out the arm movement and just use your leg, focusing on activating your abs to pull your knee in towards your chest.
 
Exercise #4: Push Up Plank
Start in a modified push up position on your hands and knees and your arms straight (keep toes curled under). Do one push-up (bend and straighten elbows), then brace abs in tight and straighten both legs into a high plank position. Hold for one count to complete a single rep. Lower back down to knees to repeat as many reps as possible in 60 seconds, resting in between movements as often as needed.
 
Want to make it harder? Reverse the movement: Do a full push-up on your toes and then gently bend your knees to tap the floor on your plank to complete a single rep.
 
Exercise #5: Rise 'n Raise
Lie facedown on a mat with your legs hip width, toes pointed and arms extended out to the sides of shoulders, thumbs facing up. Keeping your chin tucked toward your chest, eyes gazing to the floor. Slowly lift your chest off the floor while squeezing your shoulder blades together (imagine you are trying to grip a pencil between them) and reaching arms higher to complete one rep. Repeat as many times as you can for 60 seconds.
 
Want to make it harder? Lift your legs off of the floor as you lift the chest.  
 
Exercise #6: Triceps Press
Sit on the floor with your knees bent, feet flat, legs together, and palms on the floor beneath the shoulders, fingertips pointed forward. Keep back straight and abs engaged as you slowly bend the elbows to lower your forearm/elbows closer to the floor. Push back up by straightening the elbows to complete one rep. Repeat as many times as you can for 60 seconds, resting as often as needed.
 
Need to make it easier? Don’t lower your elbows all the way to the floor before pressing up.

Click here to to redeem your SparkPoints
  You will earn 5 SparkPoints

Comments

RYCGIRL 7/23/2021
love this Report
ARNETTELEE 7/16/2021
thanks Report
MIKEJECKSON 6/23/2021
Thanks for the info. We encourage all students to use our online service to get their education. I chose this - https:// www.assignmentholic.co.uk /. It is the best service you can trust. Professional writers work there. Write your work quickly without plagiarism. Report
NANHBH 6/22/2021
I hope these workouts will be available to us on Spark360 or Spark America. Report
CECELW 6/5/2021
this is one of my favs Report
SHABDYDV26 5/28/2021
https://sidpro-65f90.web.app Report
SUSANYOUNGER 5/3/2021
ty Report
RYCGIRL 4/26/2021
thx Report
PICKIE98 4/15/2021
I have to do some of them on my bed, but I do them! Report
ELRIDDICK 4/11/2021
Thanks for sharing Report
PICKIE98 3/8/2021
I am able to do some of them. Report
JUSTJ2014 3/5/2021
great exercises Report
KATHYJO56 3/3/2021
Great exercises Report
ERANNER 2/7/2021
Thank you for a great plan. I think he will help me Report
PICKIE98 12/29/2020
Can be modified. Report
EVILCECIL 11/28/2020
Great Report
CKEYES1 11/25/2020
Nice and short Report
PICKIE98 11/9/2020
I can do a couple of them. Report
RAZZOOZLE 10/24/2020
Thank you Report
4CONNIESHEALTH 10/17/2020
Great suggestions! Report
JULIJULINN 10/14/2020
A few too difficult. so I made more reps of the other ones. Report
NANHBH 10/12/2020
Love it! Report
JAMESMORRISONSO 10/11/2020
Gonna try it along with my education program www.writemyessay4me.org/blog/case-s
tudy
. My back hurts when I'm sitting for a few hours straight. Report
FITNIK2020 8/24/2020
This is very similar to my daily routine. Report
PICKIE98 8/22/2020
I am only capable of doing some of them, but I tried! Report
JULIJULINN 8/15/2020
6 minutes? YES Report
PATRICIAANN46 7/28/2020
Thank You.............. Report
Love this workout Report
I like the variety of activities. Report
Did some modifications but a good workout. Report
I do love all Jessica Smithtv workouts. She seems to take the suck out of exercise Report
KHALIA2
Great workout! Report
Great workout. Thank you Report
I'll be doing this too. Report
I can do this! Thanks. Report
Great info! Thanks! Report
KHALIA2
Great ideas! Report
KHALIA2
Great info! Report
Thanks Report
KHALIA2
Great info! Thanks! Report
Thanks for some very good information! Report
Just what I was looking for Thanks Report
GREAT Report
CD1987279
Great workout Report
CD10691323
I am going to add this to my exercise plan. Report
What a great workout. Some of these are new to me and I like them. Report
CD12683832
Any adaptations for those of us who can't get down on the floor? Report