We all endured a wild 2021, and you might have managed to make muscle gains along the way, too. Through another year of ups and downs, you still managed to make your health and fitness a priority—and even if you didn’t, it’s never too late to start.
Whether you’re looking to maintain those gains through the ultra-busy holiday season or start a brand new healthy habit, you’ll be able to get the most out of a little time with these two circuits. The first pushes your legs to learn key movement patterns; the second builds the upper-body strength you need.
Do them three times a week to be primed for 2022 and beyond.
Directions: You’ll do 2 circuits in this workout. Do 5 rounds of the first circuit, resting 60 seconds between each round. Rest 2 minutes, then do 5 rounds of the second circuit, again resting 60 seconds between each round.
Inchworm to Scorpion
Start standing. Place your hands on the floor in front of you. Keeping your core tight, walk them forward until you’re in pushup position. (This will stretch your hamstrings.) Lower into a pushup and glue your chest to the floor. Lift your left leg and touch your foot on your right side, stretching your hips. Repeat with your right leg. Push up, then walk back to standing, warming up your abs. That’s 1 rep; do 5.
1. Air Squat
Start standing, feet shoulder-width apart, abs and glutes tight, hands held in front of you. Push your butt back and bend at the knees, lowering into a squat. Lower until your thighs are just below parallel to the floor. Stand, squeezing your glutes. That’s 1 rep; do reps for 30 seconds.
2. Good Morning