Mornings are crazy. We get it. Between late night deadlines, err, happy hours with friends and early morning meetings, it can sometimes be hard to prioritize your workout. Been there, done that. But good news: we spoke to Shay Kostabi, a master trainer for ReXist360 Training System, resistance bands designed to intensify any exercise without adding pressure to the joints, to bring you a 15-minute workout that will have you up, moving, and feelin’ energized throughout the rest of your day!
Take on the day with these 10 moves. Ready, set, squat!
Drop and Pop Step your right foot back into a reverse lunge and bend both knees to 90 degrees. Engage core and push off your back foot, driving your right knee up towards the chest as you jump straight up. Step straight back into reverse lunge. Do 30 seconds on each side for a duration of 1 minute and 30 seconds. (Works: glutes, thighs, hip flexors, and core.)
Plank Jacks Start in an elevated plank position with feet together. Keeping hips low and abs tight, hop feet out and in like a jumping jack. If you need a break, hold your plank or try some pushups. Repeat for 1 minute and 30 seconds. (Works: chest, shoulders, core, and abductors.)
Cycle Punch Sitting on a mat or floor, rock back off sits bones, lift legs up to 90 degree position, find balance and place hands behind head. Pull right knee in and extend right leg out while rotating torso toward the left knee and punch with the right arm. Switch to other side to complete the rep. Repeat for 1 minute and 30 seconds. (Works: obliques, deltoids, quads, and lower back.)
Sumo Star Power Start in a squat position, making sure you have tension on the bands. Press off both feet and jump, sending arms out into a high V and extending the legs out wide, creating a star shape with your body. Do as many as you can; if you start to get fatigued move to traditional squats. Don’t quit! Repeat for 1 minute and 30 seconds. (Works: glutes, quads, hamstrings, inner thighs, and calves.)
Killer Curtsey Start with right foot crossed behind left, so inner thighs touch. Bend knees to a curtsy position, keeping upper body in straight, upright position. Then step out to the right into a side lunge, send hips back but keep chest lifted. Do 30 seconds on each side for duration of 1 minute and 30 seconds. (Work: glutes, abductors, inner thighs, and hamstrings.)
Rear Ender Start in a lunge position with right foot back and elevated on small box or step. Bend knees down to a 90/90 position. Take 2 counts up and 2 counts down, make sure torso stays upright with core engaged. Do 30 seconds on one side then switch. Repeat for duration of 1 minute and 30 seconds. (Works: glutes, quads, hip flexors, and core.)
Ready for the next 4 moves? See the entire workout on Self.com!
Photos: Jesse DeYoung
