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