Midnight Madness Workout - 17 minutes is all it takes!

SmashleeWpg

From my favorite workout source, Oxygen Magazine, here's a super easy (well, easy in theory) workout for you to do on your lunch break! I've added a couple of my own suggestions for amping it up or toning it down too.

Do the following five exercises back-to-back for one minute each. At the end, rest for one minute, then repeat from the top. Complete three rounds in total.

EQUIPMENT NOTE: The beauty of this workout is that you don’t really need any tools at all: your squats and lunges can be done without a dumbbell, and if you don’t have a step for the squat jump, just hop up and down on the floor!

1. Plié squat with calf raise
Stand with your feet wide, toes slightly pointed out, and hold a dumbbell with both hands. Keeping your back straight and your torso upright, bend your legs to lower your glutes towards the floor. Extend your legs to stand, then press up onto the balls of your feet. Lower your heels back to the floor, and repeat. Tone it down? Drop the dumbbell.

2. Staggered push-up
Get into a push-up position on the floor, with your wrists below your shoulders and feet close together. Move one hand forward about six inches, then bend your arms to lower your chest towards the floor. Extend your arms, then repeat. At the 30-second mark, switch hand positions. Want to amp it up? Try this bad boy on a Bosu!

3. Lunge with torso rotation
Stand with your feet hip-width apart and hold a dumbbell with both hands; extend your arms in front of your chest. Step one foot forward and bend your legs to drop into a lunge. Hold this position as you twist through your core towards the side of your front leg. Reverse the move to return to the start and repeat, this time stepping forward with your other leg.

4. Plank
Get into a push-up position but support your body with your forearms instead of your hands. (Your elbows should be below your shoulders.) Hold this straight-back position without letting your back round or your hips drop.

5. Jump squat with step
Stand behind a low step with your feet about shoulder-width apart. Bend your legs to squat, then jump up onto the step. As you land, bend your legs to sink into another squat. Extend your legs to stand, then step backwards off the step to return to the start. Immediately repeat. Don't have a step? Just do explosive plyo jump squats.

Enjoy!