Get your movement in, even if you’re short on time, by doing the following four movements for a set. Repeat the set three times and get on with your day! (Just be sure to stretch if you can before and after!)
Stand with your arms straight out behind you, your knees bent, your chest up and your core stabilized. Then, swing your arms forward and use that momentum to help jump straight up into the air, raising your hands over your head. As you land, bend your knees and swing your arms behind you so that you are back in the original position. Be sure to keep your core engaged and your landing light. Repeat 15 times without stopping, if you can.
Begin in the plank position – either high or low, depending on your shoulder strength. Then, keeping your glutes and your core engaged, extend one leg upwards. Hold for five seconds before lowering and switching legs. Be sure to keep your back straight, your hips even with the ground and low to the ground and your neck neutral. Try ten reps per leg per set.
There are various sprint workouts you can do, but they all depend on your location and the space that you have. Try sprinting for 10s and resting for 50s.
Find a chair, a bench or any elevated surface. Extend your legs straight out and hold your core and glutes tight. Slowly lower yourself down to a 90 degree angle, keeping your shoulders away from your ears and engaging your triceps – which are the main muscles worked here. Then, using your triceps, slowly raise your body back up to the starting position. Repeat ten times.