Indoor gyms are closed again in San Diego, but you can still get a quality workout at home, even without traditional workout equipment.
Here’s a quick 12-minute beginner workout that will get your heart pumping and add to your muscular endurance.
You will be performing
4 Supersets (2 exercises) back-to-back.
The workout sequence is as follows:
Exercise A - 30 seconds
Rest - 15 seconds
Exercise B - 30 seconds
Rest - 15 seconds
Exercise A - 30 seconds
Rest - 15 seconds
Exercise B - 30 seconds
Rest/Transition - 15 seconds
Set 1
Exercise A: Incline Push-Ups
- Place your hands on the edge of a stable surface (ex., chair, table).
- Extend your legs out until your body is in a straight line, at an angle.
- Bend your elbows and lower your chest toward the stable surface.
- Extend your elbows and push until your arms are straight.
Exercise B: Incline Mountain Climbers
- Place your hands on the edge of a stable surface (ex., chair, table).
- Extend your legs out until your body is in a straight line.
- Drive your right knee forward toward your chest, with your left leg remains planted on the ground supporting your body.
- Alternate legs, switching between driving the knees forward and planting itself on the ground.
Set 2
Exercise A: Standing Elbows to Knees
- Stand up straight with hands on head, elbows pointing out to the sides
- Drive your right knee up toward the left elbow, while engaging the core and bringing that elbow towards the knee. Keep the left leg planted on the ground.
- Alternate legs and arms.
Exercise B: Step Jacks
- Stand up straight with your arms at your sides.
- Step to the right once, while bringing your arms together overhead.
- Return to starting position by taking one step to the left and bringing your arms back down.
- Step the left once, while bringing your arms together overhead.
- Alternate.
Set 3
Exercise A: Squats
- Have your feet shoulder-width apart.
- Slowly bend your knees and push your hips back as your lower your body to the ground.
- Lower your body as low as possible and hold.
- Extend the legs and stand back up.
Exercise B: Marches
- Stand in place with arms together and legs straight.
- Drive your right knee up, while keeping the left leg planted on the ground.
- Alternate.
Set 4
Exercise A: Reverse Lunges
- Stand upright with legs shoulder-width apart.
- Step backward with your right leg, landing on the ball of your right foot with the knees bent. This will cause the left leg to bend into a 90 degree angle (make sure the knees do not go past the toes).
- Alternate.
Exercise B: Incline Plank Hold
- Place your hands on the edge of a stable surface (ex., chair, table).
- Extend your legs out until your body is in a straight line, at an angle, with arms fully extended.
- Engage the core and hold this position.
Source: Kevin Santos is a San Diego-based, NASM Certified Personal Trainer