Can’t get to the gym? We’ve got you covered. Lance Barrett, Head Trainer of Elite Performance and Jonna Reardon, Personal Trainer and Class Coach, have put together a custom work out consisting of only 6 exercises. Whether you’re at home or travelling you can fit this total body work-out in anywhere!  

  
 Complete 4 sets of 12 reps, rest for 10 seconds between exercises and for 90 seconds between circuits for the following exercises: 

1. Walking Lunge 

Begin in a neutral standing position with a dumbbell in either hand. Check your posture to ensure your feet are hip width apart, toes are pointed forward and belly is pulled in. Take a big step forward so that your knee is lined up over your ankle, slowly lower the back knee so that it hovers an inch or two off the ground, now using the power of the front foot take a big step forward with the back foot and repeat on the other side. Do a total of 24 walking lunges (12 per side.) 

2. Incline Push- Up 

For this exercise you don’t necessarily need a bench, you can also use your bed, or other sturdy surface. Place your hands on an elevated surface slightly wider then shoulder distance, keep the elbows straight. Keeping your body straight, avoid caving through the lower back- keep the core and legs engaged. Bend your elbows so that your upper arms and elbows stay tight to your sides, lower your chest towards the bench and press back up. 

3. Dumbbell Squats 

Begin by standing with your feet roughly hip width apart and arms bent at shoulder height holding onto your dumbbells. Sit back as if sitting in a chair, come back up to a neutral standing position. Make sure as you’re squatting down your knees don’t come past your toes, also keep the chest open and avoid caving in at the shoulders. The deeper you squat down the more difficult. 

4. Renegade Row 

Begin in the top of a push-up position, holding onto a dumbbell with each hand. Engage the core by pulling in the belly, slightly tuck your butt and press out through the back of the legs, make sure you don’t cave in through the shoulders by slightly rounding the back. Lift one arm off the ground by bending the elbow and transferring your weight to the other arm, avoid twisting at the hips. Slowly lower the weight and repeat on the other side. Do 6 rows per side so 12 total per set. 

5. Bulgarian Squat 

With your feet hip-width apart, place the top of your back foot on the bench. Keep the chest open, shoulders down and belly pulled in. Bend your front knee so that it comes over your front ankle while lowering the back knee towards the ground, pause and press through your front heel to return to starting position. Complete 12 reps per side. 

6.TRX Row 

If you don’t have access to TRX you can also use a suspension strap or rope that’s placed around a stable object. For your starting position grasp the handles and position yourself in a supine position hanging from the ropes. Your body should be straight with your arms fully extended. Begin by bending the elbow, and pulling your chest up towards your hands. Tops of your arms should be tight to the body once you come up. Keep your chest open and shoulders retracted. 

Complete each circuit 3 to 4 times. Once you’re done your workout take 5-10 minutes to stretch. When performing your stretches you want to feel a slightly uncomfortable tension throughout the target muscle (not pain), hold each stretch for roughly a minute.