The Ready-for-Anything Workout
Try this workout by Sharecare.com fitness expert Donovan Green.
Got big dreams for the New Year? Sharecare.com fitness expert Donovan Green, who counts the Dr. Oz among his clients, will whip you into shape for whatever’s on your to-do list this year with this workout that builds balance, strength and mobility.
The Plan:
- Do 2 circuits, resting 30 seconds in between. Repeat 3 days/week.
- Add 20 minutes of brisk walking and 2 minutes of stair-climbing (as fast as you can!) 3 days a week.
ISOMETRIC SQUAT
Strengthens quads and gluteus
With feet shoulder-width apart, bend your knees as if you’re lowering yourself into a chair. Keep your knees behind your toes. Work up to holding for 60 seconds.
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T-STANCE
Works lower-body and core muscles and builds balance
Stand on your right leg (keep knee soft) and lean forward with arms straight in front of you, bringing your chest as close to parallel to the floor as possible and raising your left leg behind you. Hold for 45 seconds. (Steady yourself on a wall or chair if you need to.)
MODIFIED V-SIT
Strengthens core muscles
Sit with your knees bent and feet on the floor. Draw your belly button in, exhale, and lean back until you feel your abdominals engage. Then, lift both legs until shins are parallel to the floor, balancing on your sitting bones and raising your arms as shown. (Too hard? Keep one or both feet on the floor to start.) Hold for 30 seconds (work up to 1 minute).
ALTERNATING FRONT KICKS
Builds core strength
Stand with your feet shoulder-width apart. Kick your left leg out in front of you as fast as you can. Repeat on the other side. Do as many as you can in 60 seconds.
SHOULDER TOUCH PUSH-UP
Works chest, arm, abdominal and shoulder muscles
Start in push-up position (on either knees or toes). Touch your left shoulder with your right hand; return hand to the floor. Lower your torso until your elbows are at 90 degrees (or as close to it as possible); then push up to starting position. Now, touch your right shoulder with your left hand. Do as many as you can in 30 seconds.
LATERAL LEG LIFT
Builds hip flexibility and strength
Stand on your right leg (keep knee soft) as you lift your left leg out to the side. Balance for 30 seconds; switch legs.
