Everyday intervals to the rescue

Your living room is a workout waiting to happen, and we’ve got your quickie routine – the kids can join in too!

Your living room is a workout waiting to happen, and we’ve got your quickie routine – the kids can join in too!

TEXT MARY ANDERSON PHOTO 123RF.COM

Fifteen minutes is your sweet spot, says trainer Courtney Wyckoff , the creator of fi tness company Momma Strong, who designed this workout so you can do it anywhere there’s enough space to hold a plank, With the right mix and intensity, “you won’t walk away thinking that you have to fi t in more.” Do as many reps of each exercise as you can for a minute before moving on to the next.

1 LOW SQUAT JUMP

Standing with feet hip-width apart, lower into a squat so that hip crease is just below knee level. Jump straight up and land in a low squat.

2 PLANK JACK

Start on floor in plank on palms. Maintaining upper-body position, jump feet out and in.

Scale down Quickly step one foot out, then the other, then back in.

3 SUPER WOMAN

Lying face down on floor, lift torso a few inches off floor and bend knees; reach hands back toward ankles and hold for 55 seconds.

Scale down Lift upper body (arms extended forward) and straight legs a few inches off floor and hold.

4 TRICEPS DIP

Sit on floor with knees bent, feet flat, and palms on floor directly below shoulders; lift hips off floor several inches to start. Bend elbows directly behind you, about 90 egrees, then straighten arms to return to start.

Scale up Walk feet forward a few steps to do dips.

5 UP UP, DOWN DOWN

Start on floor in plank on forearms. Lift right forearm to plant palm on floor, straightening right arm, then repeat on left. Reverse movement back to forearm plank.

6 IN-AND-OUT ABS

Lie face up on floor with hands under tailbone and knees bent 90 degrees, feet in air (shins parallel to floor). Keeping upper body still, straighten legs so they form a 45-degree angle with the floor, then bring them back to start.

Scale up Crunch up and hold upper-body position as you do reps.

7 LOW JACKS

Standing with feet wide, toes turned out slightly, lower into a squat so that hip crease is just below knee level. Maintaining low position, jump feet in and out.

Scale down Do standard jumping jacks. Repeat exercises 1 to 7.

8 PLANK HOLD

Start on floor in plank on palms. Hold for 1 minute to finish circuit.

Scale down Hold for 30 seconds; rest and repeat.

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