By Gerren Liles, Trainer at Equinox
If only there were more than 24 hours in a day! With work, family, social life, and other responsibilities, it can be hard to devote time every day to staying in shape. But it's not impossible. If you can find a consistent gym or class schedule, and be mindful of your diet, stress, and sleep, you'll be well on your way. Many people seek professional help through killer group fitness classes or the watchful eye of a personal trainer. But what if you have access to neither? Here are three simple moves you can do at the gym or home that will get you sweaty today and sore tomorrow. Cycle through them as time or your body allows, with 30-60 secs rest after each round...
Hip bridge with DB chest press
A backside to die for starts here! Lying on your back with your hips under your knees, drive your hips so there's a straight line between your knees and shoulders. Bring one knee towards your chest and hold it there while you do five chest presses. Switch legs and do five more presses. Do 2-3 sets on each leg.
Plank with DB row and cross knee drive
Here's where we get more ab work in, as well as a sexy back! Get into a strong plank position, with hands under the shoulders, hips and shoulders in line, and feet wider than shoulder-width apart. Pull the right hand up, driving your elbows towards the ceiling and squeezing your shoulder blade, tightening your core and squeezing your glutes to keep your trunk squared to the floor. Then bring your right knee across to the left side of your chest. Then switch, row with the left arm and left knee to the right side of your chest. When you row and knee-in on both sides, that's one rep. Complete ten reps.
Time to sweat. This will get our heart rate up and increase our calorie burn for this workout! Straddling the stepper, dip into a squat and hop up on top of the box, standing tall and erect. Open your hips to hop off into that squat position, making sure your knees track over your ankles and you land quietly. Try to do as many as you can in one minute.
Gerren Liles is a nationally known group fitness instructor at Equinox, ReebokONE ambassador, and founder of Vision Fitness and VizFit Apparel. Featured on ABC, HuffPost Live, and Fox5, and on popular websites like Huffington Post, Refinery29, GQ.com, Furthermore, and others, Gerren brings infectious energy, motivation, and a wealth of knowledge to his classes and clients. He is a master trainer for Hyperwear, and can be found on the digital fitness channel AcaciaTV and the Hot5 fitness app. When not teaching or training, he's in the gym shooting crazy videos for Instagram.