5. Plyo Lunges: 2 minutes
Works: Quads, calves, hamstrings, glutes, abs
Stand with your feet hip-width apart, knees slightly bent. Lunge forward with your right leg, bending your knee into a 90-degree angle; keep knee above your heel, and drop left (back) shin so it is parallel with the floor. Spring up by pushing off the floor with both feet and switch legs in the air so that when you land, you go into a lunge with the left leg in front this time. Repeat for 30 seconds, then march on the spot for 30 seconds. Then repeat sequence. (As you get fitter, try to spend more time on the plyo lunges and less time marching on the spot.)
Easier option: Step (rather than jump) forward and backward to switch legs.
6. Squat Thrusts: 1 minute
Works: Quads, hamstrings, glutes, pectorals, abs, triceps
Stand tall with your feet hip-width apart. Bend at your knees into a low squat and place your hands on the floor shoulder-width apart. Hop both legs back into a high plank (push-up) position and perform one push-up. Then, jump both legs forward into a squat and stand up; that’s one repetition. Do one minute of reps.
Easier option: From the first position, step (rather than hop) one leg back at a time into plank position; pause and bring the legs back into low-squat position.
7. Cool-down: 1 minute
Walk around the room, taking deep breaths, for 30 seconds. Then, for another 30 seconds, slowly stretch the major muscle groups you’ve just worked.
10-Minutes: You’re done!
Erin Phelan (pictured) is a fitness trainer and mom of two. She’s a regular contributor to Best Health.
These fitness moves are demonstrated by Robyn Baldwin.