Want Sore Legs, Arms, and Abs? Do This Celebrity Trainer's 30-Minute Bodyweight Workout
Need a quick yet intense full-body workout that requires zero equipment? NCSF-certified celebrity fitness trainer and Puma athlete Ridge Davis created this at-home workout to stay active and healthy, incorporating his favorite bodyweight moves you can do no matter where you are.
"This workout is great for hitting muscles that tend to get neglected in most traditional workouts in three components," Davis said. First, there is a heavy focus on oblique work to strengthen the core, which can help relieve back pain and prevent injury. Second, lateral squats will help strengthen, sculpt, and develop your glute medius, which can also help prevent low-back pain and injury.
Lastly, he said, "Plyo lunges will help spike your heart rate and tone your legs by using the fast-twitch muscle fibers in your legs." Strengthening your fast-twitch muscles will not only help you build muscle and get stronger, but they also allow you to be more explosive in exercises that require jumping and running. This is definitely a total-body workout, and you're about to get so sore — let's do this!
Ridge Davis's 30-Minute Bodyweight Workout
Directions: Before the workout, complete a five-minute dynamic warmup. Do each of the following exercises for one minute, completing a total of five rounds with no rest between exercises or rounds. If you need rest at any moment, feel free to do so. After the workout, make time for this 10-minute stretching routine. Read on for directions on how to do each exercise.
- Plank with knee to elbow: one minute
- Reverse plank with knee crunch: one minute
- Side plank hip dip: one minute (30 seconds on each side)
- Plyo lunge: one minute
- Lateral squat: one minute
- Bicycle crunch: one minute
If you like this workout, you can try out more full workouts on his new app.