We learned quite a bit about our bodies from talking mini-movement workouts with Key Son, but being more of a hands-on-learning crowd, we asked Son to make us a ten-step, basic workout we could test out. So, from Son's mind to your home/gym/home gym*:
- Standing Reach, 20 repetitions: Stand up straight, feet under your hips, and reach down with straight arms at 45 degrees, bending at your waist, like you’re going to pick up an object that’s four feet away from you on the floor. Then come back up. That’s going to wake up the back of your legs, your core, and prepare you mentally for your workout.
- Modified Lunge, 20 reps: Stand with one foot in front and one foot behind you in a standing lunge position, with both legs fully extended. Your front foot and your hips should face directly forward. Place your hands on your hips, and, keeping your back leg straight, bend your front knee 45 degrees until it goes just over your toes, and then return. After 20 reps, switch sides. This will decrease the appearance of the knee fold above the kneecap. You can see results within a week.
- Modified Single Leg Squat, 20 reps: Stand on one leg, and, like your lunge, bend your knee to 45 degrees (just above your toes) and return to standing straight. After twenty reps, switch sides and repeat.
- Single Leg Band Press, 10 reps: For this, you’ll need the resistance band. Attach it to something sturdy behind you—like the leg of a piece of heavy furniture—or have someone hold it. Face away from the band (you can step a little further away for added resistance), stand on one leg, and, holding one handle of the resistance band in each hand, start with your arms bent with your hands next to your rib cage. Press both arms forward, as if you were doing a push up, until they are fully extended. After 10 reps, switch legs and repeat.
- Prone Isometric Stand, 20 seconds: Get into pushup position, keeping your stomach tight, and hold that contraction for twenty seconds. If it’s too difficult on your hands, you can do this from your elbows.
- Single Leg Row, 10 reps: Using the resistance band again, this time facing the band, stand up straight on one leg, and, starting with your arms straight in front of you and a resistance-band handle in each hand, face the insides of your palms toward each other and pull back the handles with your elbows. Pull back as far as you can go—your hands should go past your body. After 10 reps, switch legs and repeat.
- Compound Row, 20 reps: The compound row is a little bit more advanced. Standing a little further back, still facing the resistance band, and, holding one handle in each hand, reach forward and bend at 45 degrees, just like the first exercise in this routine, and keep your arms straight. Then, stand back up, and at the top of your movement, pull your arms straight back with your elbows. This is a combination of moves 1 and 6.
- Crunches, 100 reps: Any style of crunch is fine here.
- Knee bends, 40 reps: Lie back on your mat with your arms flat on the floor at your sides. With your feet planted on the floor and both knees bent (90 degrees is advanced), pull your knees into your chest, using your lower abs, then return your feet to the floor.
- PNF rotation, 20 reps: Using the resistance band, stand beside it, and take one handle in both hands, pulling it from one side to the other with straight arms, twisting at your waist. (So, if the band is on your left side, twist and pull the resistance band to your right side, 180 degrees, and then turn back.) After 20 reps, switch sides. This will work on the internal and external obliques, tapering the waist.
Repeat this circuit 3 times, resting 30 seconds between exercises and two to three minutes between circuits—minimal resting periods elevate the metabolism, using more calories. Use enough resistance to reach 20 reps comfortably, twice a week, then more often with strength. Incorporate two additional sets of cardiovascular work a week, like walking, for 45-60 minutes."
Let it burn, ladies.
*[Ed. note: You should only do the following if you feel comfortable and can handle it (i.e., have no preexisting medical conditions, are in good health, etc.). Take care of yourself!]