Everyone wants to get fit and healthy, but we all know how hard it can be to find the time to actually do it. Between work, family, and social commitments, having a spare hour to go to the gym regularly can be tough. With that in mind, we’ve teamed up with Marek Horacek of CrossFit Ignite Sydney and MR PORTER to create a quick and simple fitness routine that can be done nearly anywhere. It’s designed to give you maximum results with limited equipment and room to move. Delivering a powerful blend of high-skill movements and intensity, the routine will test your coordination and range of motion, plus it’ll get your heart rate up. Complete four sets of the below with a short rest in between each one.
Start your routine with a couple of stretches to get you loosened up and ready to sweat.
10 x Alternating Pistol Squats
Pistol squats are great for improving single leg function and muscle development, as well as your body awareness and coordination. Move into the squat slowly, focusing on your balance.
15 x Burpees
Burpees are a revered (and feared) full-body exercise. The sequence takes you continuously from standing, into a squat, then into a push-up, followed by a powerful jump up.
10 x Alternating Dumbell Squat Snatch
This movement increases your full-body awareness and coordination. It challenges your range of motion while building stability and strength in your shoulders.
15 x Sit-Ups
Sit-ups are a simple, old-school ab exercise. The classic move will help you carve out that six-pack you want.
10 (Per Leg) x Dumbell Walking Lunge
Lunges are great for glute development and single leg function. They help with hip stability as well as core strength development.
Though it’s tempting to just throw on whatever old sneakers, t-shirt, and shorts you have floating around in your wardrobe, wearing purpose-made exercise clothing can really make a difference to your comfort. T-shirts and shorts are generally made from technical fabrics that are easy to workout in and help to wick away moisture to keep you feeling fresh. A comfortable pair of sneakers that are designed with functional elements will support your feet during your workout.
Gym Bag Essentials
Wherever you find yourself performing this routine, keeping your bag stocked with post-workout essentials will ensure you’re ready to get on with the rest of your day. A couple of key grooming products, like deodorant and body wash, are important to have on hand so you can refresh after a sweaty session. A well-designed water bottle is also imperative, to keep you hydrated during and after the workout.
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In partnership with MR PORTER.
Images taken with Olympus OM-D E-M1 Mark II.