This 14-minute workout offers viewers the opportunity to work on upper body and core strength with some beginner medium-impact bodyweight moves. “Bodyweight training is strength, resistance and cardio training using your own weight to provide resistance,” Fitting room coach ben wegman said above Good + Good. “It only involves you and gravity.” This type of training is a great reminder that you don’t always need specific tools, equipment, or gym access to stay active and build strength.
The session begins in a plank position to wake up your upper back and core. While in this position, viewers are instructed to rock their bodies back and forth in a downward facing dog position for five to eight repetitions. This involves the core Y stretches the hamstrings. It’s a great move to start with because it can get your heart rate up and improve blood flow, both of which are important ingredients for a good workout.
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After warming up, Atienza’s routine includes two circuits of three exercises each. The first includes push-ups for dumbbell drags, standing rainbows, toe touches for lying back leg raises; the second involves one-arm rows, mountain climbers moving into downward facing dog, and one-arm Arnold press. To opt out of using an accessory or dumbbell, you can make a fist instead of where you would hold the dumbbell.
If that sounds like a lot, don’t worry: Atienza guides you through the moves calmly and supportively. At the end, the circuit transitions into a cool down and decompression stretching routine to lower your heart rate and relax after pushing your upper body and core.
If you want to get stronger from the comfort of your living room, office, or wherever you can safely do the above moves, put on stretchy clothing and let Atienza show you how.
