Superstar personal trainer Jeanette Jenkins [1] knows how to help her clients Amber Rose, Pink, Alicia Keys [2], and Tia Mowry stay in shape on tour, on the road, and wherever they are. She knows you probably have a busy holiday season ahead, so she crafted this exclusive POPSUGAR workout for you with some of her favorite total-body moves so you can stay in shape all season long, no matter where you are. No equipment, no problem! All you need is some space to move — a living room, park, backyard, or corner of your hotel room will do.
With each of these moves, Jeanette recommends doing 30 to 60 seconds, meaning you can be done in as little as three to six minutes! If you have more time, she recommends repeating the circuit three times to get a calorie-blasting, body-strengthening sweat session in.
High Knees: 30-60 Seconds
- Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- Pump your arms to warm up your upper body.
Up-Down Planks with Core Rotation: 30-60 Seconds
- Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
- Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
- Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position.
- Bring the opposite knee to the opposite elbow.
Jump Squats: 30-60 Seconds
- Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively.
- When you land, lower your body back into the squat position to complete one rep.
- Land as softly as possible (this requires control).
Mountain Climbers: 30-60 Seconds
- Start in a traditional plank — shoulders over hands and weight on just your toes.
- With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Push-Up to Side Plank: 30-60 Seconds
- Begin in plank position.
- Bend your elbows lowering into a push-up.
- Straighten your arms and lift your right arm toward the ceiling, twisting into a side plank to make a T shape with your body.
- Rotate back to plank, placing your right palm on the floor to lower into a push-up.
- This time as you straighten your arms, rotate to the left lifting the left up. Return to plank.
Lateral Hops: 30-60 Seconds
- Make small jumps side to side as if you are jumping over an invisible line.