Looking for a full-body routine that is challenging, efficient and fun? We’ve got you, Sis!
This workout, created by Jamal Powers, a certified strength and conditioning specialist and owner of Atlanta Performance Lab, focuses on tightening your entire frame while creating lean muscle. It also “triggers maximum fat-burning potential without the use of weights,” Powers explains. That’s right; you won’t need to pick up a single resistance band, kettlebell or dumbbell — just a couple of bottles of H20, which you can sip on post-sweat to help rehydrate. (Talk about a win-win!)
Shape-shifting shouldn’t be your only objective, though. Powers reminds us that “aesthetics come with time and discipline,” and that the larger goal really is to feel healthy overall. And strength training — yes, body weight counts — is one way to ensure that. That’s because it can add years to your life, thwart depression and even minimize excess visceral fat, which is the deep kind that lines the organs and ups your risk of developing things like heart disease and type 2 diabetes. Just make sure you do at least two strength sessions per week, national guidelines say.
Ready to get started? Here’s everything you’ll need to strengthen and sweat your way to fitness success.
How it works: Do three sets of each exercise, followed by two minutes of rest. Perform another three sets of each exercise, followed by a three-minute rest. End with three more sets of each exercise.
Why They’re Good: These are excellent for the glutes and hamstrings, says Powers, who notes that the longer the lunge, the more it can lift the glutes. Want even more of a benefit? Powers suggests adding a kickback.
How to Do Them: Stand tall with feet shoulder-width apart and hands clasped in front of chest. Step left foot back about 2 feet, landing on the ball of foot; keep heel off the floor. Bend both knees, lowering down until legs form 90-degree angles. Push through heel of right foot to rise back up and return to start. This is one rep. Do 12 to 14. Switch sides for the next set.
Bent-Over Rows With Water Bottles
Why They’re Good: This exercise shores up the lats and deltoids, creating definition in the back, says Powers.
How to Do Them: Stand with feet hip-width apart, holding a water bottle in each hand with arms at sides. Engage core, hinge forward at the hips, push butt back, and bend both knees. Pull the weights up toward your chest, keeping your elbows close to your body, and squeezing shoulder blade at the top. Extend arms toward the floor to lower water bottles. This is one rep. Do 12 to 14.
Straight-Arm Plank Holds
Why They’re Good: According to Powers, this move will tighten the tummy and create lean muscle in the shoulders and triceps.
How to Do Them: Start on all fours with hands directly under shoulders. Lift knees and step feet back, bringing body into a full extension so you are in a straight line from head to heels. Squeeze abs, quads and glutes, and hold for 45 seconds per set.
Why They’re Good: These provide a full-body workout, says Powers, engaging the core and upper body and accelerating the heart rate.
How to Do Them: Start in high plank with abs tight. Jump feet out to a wide V, then jump them back in again. This is one rep. Continue jumping feet in and out for 12 to 14 reps.
Why They’re Good: Adding push-ups to your regimen helps with chest and back definition, says Powers.
How to Do Them: Start in a high plank with hands about shoulder-width apart and abs tight; hands should be stacked under shoulders. Bend elbows and lower body down to hover over ground. Push back up to start. This is one rep. Do 12 to 14.