A Bodyweight Workout That Feels Amazing
Balance your need to sweat and stay centered
These bodyweight moves improve not just your strength but also your coordination, balance, and flexibility. And because they’re bookended by two-minute meditations, you’ll enter and exit with a clear mind.
The first meditation allows you to “clear out some space and get ready to focus on your workout,” says Holly Rilinger, an author, coach, Nike master trainer, and the creator of the Lifted fitness program, who designed this workout. The warmup activates your glutes and core, while the AMRAP (that stands for “as many rounds as possible”) portion calls for every bit of energy you’ve got. “Go all out. This is you against the clock,” Rilinger says. Finally, you’ll sit with what she calls your “breathless moment,” noticing what it feels like to let your heart rate come down. Let’s get started.
Meditation
Set a timer for two minutes. Sit down, close your eyes, and focus on your breath. Try to let go of thoughts as easily as they come, and connect to the space between them. If you’re new to meditation, simply commit to keeping your eyes closed and breathing for two minutes.
Warmup
Do the first move for 30 seconds on each side, then the next two moves for a minute each…
