20-Minute Indoor Circuit Workout
An Indoor Winter Workout to Sculpt Your Hottest Spring Body
Don't fret about that whole six-more-weeks-of-Winter thing. It's the perfect amount of time to sculpt a warm-weather body you'll love. This indoor workout from Self will help get you there!
Earlier this week, what we feared would happen did: stalwart weather-predicting Phil saw his shadow and it looks like The Worst Winter We Care to Remember will stretch on another six weeks.
Let's look on the bright side, shouldn't we? This means you have more than a month to sculpt your hottest spring body from the comfort of your warm, cozy home.
We've got the living-room plan to get you there. Try this super-effective, 20-minute, no- (er, little!) equipment routine three or four times a week, and come mid-March, your shadow's going to be looking pre-tty sexy.
The Plan: Do each move with no breaks in between exercises. When you're done with all five moves, take a 1-minute breather. Repeat twice more. (Ahem. That means three rounds total.)
1. Couch decline pushups
Plant your feet on the edge of your couch and your hands shoulder-width apart on your floor, keeping your back flat and abs engaged. Bend elbows to slowly lower down, press through palms to push back up. Too spicy? Modify! Reverse your body position so your hands are shoulder-width apart at the edge of the couch cushion, feet on the floor. Do 10 reps.
2. Coffee-table rows
Lie underneath a sturdy coffee table (No coffee table? A sturdy kitchen table, desk or chair works too) with your chest directly beneath the edge. Grasp the top of the table with hands wider than shoulder-width, palms down, and pull yourself up, keeping back flat, abs engaged, until chest is at or near the edge. Slowly lower back to start. Do 10 reps.
3. Magazine wall squats
Grab a magazine/your iPad and flip to a one-page story you've been meaning to read (here's a suggestion). Go stand with your back against a wall, sink into a squat with your thighs parallel to the floor, knees at 90-degree angles. Read the first third of the story, or until you hit 1 minute of wall-squatting, whichever comes first. (You'll read the second third on your second round of this workout, and the last third on your third round. Look at you. Improving mind and matter!)
4. Slo-mo lunges
Stand in front of your TV and sink into a right side lunge, knee bent 90 degrees and directly over ankle, butt back, hands together in front of chest. Without rising up, slowly shift your weight to the center, and then to the left, so you're now in a side lunge on your left side (Go slow enough that this takes you about 10 seconds). Continue for the length of two commercials.
5. Elbow-to-cushion crunches
Lie on your floor with knees bent, feet planted directly under the edge of your couch, hands behind head. Slowly crunch up and reach your right elbow to the outside of your left knee, trying your best to tap your elbow to your couch cushion (you may not get all the way there; that's ok!). Slowly return to start, and repeat on opposite side for 1 rep. Do 15 reps.
More from Self.com:
- 25 No-Equipment Sculpting Moves
- Watch This Writer Show You How She Tones Her Whole Bod (Including Those OMG Abs) With a Wall!
- The Ultimate Guide to Your Jump Rope Workout