Crush Your Gym Sesh in 35 Minutes With This Bodyweight and Elliptical Workout
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New to the gym? Just need a new game plan? This combo sweat sesh will guide you through two parts: strength training and an elliptical session. One machine, 35 minutes, and a whole lot of sweat. Here's how it works:
Part One: Bodyweight Circuit. Four moves, one minute each, repeated three times for a total of 12 minutes. No equipment required.
Part Two: Elliptical. 20-minute elliptical workout (with a three-minute cooldown!) to finish off your gym session.
As mentioned, the cooldown is included in the elliptical portion of this workout — just make sure to stretch at the very end!
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Single-Leg Touch and Hop
- Begin standing with your weight on your left foot. Keeping your back long, bend your left knee to touch the floor with your right fingers.
- Swing your right leg and left arm forward to return to standing, hopping once the torso is upright. Land with control, then slowly lower your torso and bend your knee to touch the floor again. Repeat for 30 seconds on each side.
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Arm Circle Planks
- In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side. This counts as one rep.
- Repeat for one minute, keeping the core stable and the belly button pulled up toward the spine.
- The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.
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Good Morning
- Stand with your feet hip-width apart and place your hands on your hips (or at the back of your head) with your elbows opened wide.
- Pull your abs to your spine and keep your back neutral while pressing your butt backward, hinging at the hips, until your back is almost parallel to the floor.
- Keep a slight bend in your knees as you hinge forward.
- Return to standing, squeezing your glutes when you are upright to reset. This completes one rep.
- Repeat as many times as you can for 60 seconds.
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Single-Leg Bridge
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat for 30 seconds on each side.
Repeat the circuit three times, for a total of four rounds. Move to the elliptical workout once that is complete.
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Elliptical: 20 Minutes + 3-Minute Cooldown
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 | 3 | 130 | Warmup |
| 03:00-5:00 | 5 | 130 | |
| 05:00-8:00 | 5 | 140 | Speed up |
| 08:00-10:00 | 6 | 140 | Pull |
| 10:00-13:00 | 7 | 140 | Backward |
| 13:00-15:00 | 7 | 140 | Forward/Push |
| 15:00-17:00 | 8 | 140 | Backward |
| 17:00-20:00 | 7 | 150 | Forward |
| 20:00-23:00 | 4 | 130 | Cooldown |
*SPM = strides per minute
Incline = 20 percent