Short on time and don’t want to skimp on your workout? We’ve got your back! These quick but powerful routiens of our favorite fitness pros are enough to keep you training on track even when the rest of your schedule is jam-packed.
Lindsey Valenzuela
Head coach at Autumo CrossFit in Moorpark, CA and Cytosport athlete
Her Routine
AMRAP
“As many reps as possible” is a strategy that asks you to complete a circuit as many times as you can within a given time frame. “You’re always moving, and because you need to keep going for the allotted interval, it’s a mental and physical challenge.” Warm up for a few minutes and give yourself time to cool down afterward, says Valenzuela. Do any of these circuits for 15 minutes.
Option 1
15 power snatches with barbell
10 burpees
Repeat cycle for 15 minutes.
Option 2
15 air squats
10 burpees
Repeat cycle for 15 minutes.
Option 3
7 squat cleans
14 double-unders (allow jump rope to pass under feet twice)
21 pushups
Repeat cycle for 15 minutes.
Juliana Malacarne
IFBB Physique Pro, 2014 Miss Physique Olympia, and 2015 Arnold Classic Winner
Her Routine
Nonstop Full-body Workout
“You can get a lot done with this routine, hitting all your muscle groups and even getting your heart rate up a bit,” says Malacarne. Do 12 to 15 reps of each of the following workouts in the order given. Rest one minute at the end of the circuit, then repeat until your 15 minutes are completed.
Pullup
Squat
Lunge
Pushup (wide grip)
Pushup (close grip)
Bridge
Leg raise
Crunch
Plank
Jessica Sander
Group fitness manager and personal trainer at Chelsea Piers Sports Center, New York
Her Routine
“This workout is designed to challenge and improve your overall stability, with a particular focus on the core,” Sander says. The payoff: You’ll gain more control over all your movements, in and out of the gym. You’ll need a Bosu, a pair of eight- to 12-pound dumbbells, and a medicine ball. Do the five-minute circuit three times, resting 30 seconds between each round.
Round 1
Cardio
Bosu burpee: Stand holding Bosu, then squat, placing soft side on floor. Jump feet behind you, then back to center, lifting Bosu overhead. Repeat for 1 minute.
Moutain climber: Hold Bosu with soft side on floor; repeat for 1 minute.
Strength
Squat/curl: Stand on soft side of Bosu, holding dumbbells. Squat while curling weights to shoulders. Stand up; repeat for 1 minute.
Pushup: Hold on to Bosu with soft side on floor. Keep shoulders over wrists and spine stable. Continue for 1 minute.
Core
Crunch with medicine ball balance: Lie faceup with knees bent 90 degrees, shins parallel to floor. Crunch up, balancing medicine ball on shins, then lower upper body back down to floor. Repeat, this time grabbing medicine ball and lowering it behind head. Continue for 1 minute.
Round 2
Cardio
Same as Round 1.
Strength
Stationary lunge with one-arm overhead press: Stand with right food on Bosu, left leg on floor, holding dumbbell in left hand. Lower into a lunge, bending knees 90 degrees. Holding lunge, press dumbbell over left shoulder. Lower weight and stand up, keeping right foot on Bosu. Continue for 1 minute; switch sides and repeat.
Core
V-situp with medicine ball trunk rotation: Lie faceup on floor with medicine ball on chest. Lift upper body off floor while drawing feet toward ceiling, creating a V shape with your body, or do knee-ins. Rotate torso right and left, then return to center and back to starting position. Continue for 1 minute.
Round 3
Cardio
Same as Round 1.
Strength
Bosu bridge: Lie faceup on floor with both feet on soft side of Bosu. Lift hips, trying your best to keep them even; lower back toward floor and repeat for 1 minute.
Bentover row with triceps kickback: Stand on the soft side of the Bosu holding a dumbbell in each hand. Lower torso about 45 degrees toward the floor. Retract shoulder blades and draw elbows toward sides. From here, extend arms into a triceps kickback. Bend elbows back toward sides, then return to start. Repeat for 1 minute.
Core
V-situp with ball: Start in a V-sit postion with the medicine ball on your chest. Scissor legs, weaving the medicine ball past thighs in a figure-eight shape. Continue for 1 mintue.
