We never thought we'd enjoy a 10-part (yes, 10 exercises) circuit so much!
Jenkins shared a version of the workout as well, and if we weren’t impressed enough already, both Spencer and Jenkins included #4amclub in their captions, suggesting Spencer did this routine hours before the majority of us were even conscious. Whether you do this circuit in the wee hours of the morning or not, the benefits are many—including cardio, strengthening, and balance.
There are three different planes of motion through which the body moves—the frontal plane, lateral plane, and transverse plane, explains Alicea. Because “life happens in all three planes of motion”—whether you’re reaching across your body to pick up a heavy object, lunging sideways to dodge a fast-moving vehicle, or simply walking down the street—it’s important to incorporate movements that train your body in all three planes.
From here, lift your arms up and out to the sides, keeping your elbows slightly bent and squeezing your shoulder blades together.“This is a great exercise for building posture,” says Alicea. “It pulls your shoulders back, lifts your chest, and helps the muscles in your upper back stay long.” Lift your left leg up, bend at the knee and and drive it up and across your body as you bring your arms down and across your body to meet it.Continue for 30 to 45 seconds. Switch legs and repeat for 30 to 45 seconds.
Take five steps like this to the right, and then take five steps to your left, with your left leg leading.These steps help stabilize the tendons and joints that surround your ankles and knees, says Mansour. It also works your inner thighs, adds Alicea. If you want to up the challenge, try stepping at a faster pace, suggests Mansour. You could also add a band around your calves or quads, hold dumbbells, or turn your steps into lateral squats, says Alicea.
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