"Steph Claire Smith offers a 20-minute workout suitable for any location, perfect for those seeking a body-friendly exercise routine"
Steph Claire Smith, co-founder of the popular fitness app Keep It Cleaner (KIC), has created a low-impact, 20-minute bodyweight workout that is perfect for the festive season. This workout is designed to help individuals get active and strengthen their entire body without the need for any pricey equipment.
The Workout
The workout consists of a 10-move circuit, with each exercise lasting 45 seconds followed by 15 seconds of rest. Here's a breakdown of the exercises in the circuit:
- Calf raises: Stand upright, shift weight onto the balls of your feet, lift heels off the ground, and slowly lower them back to the ground.
- Squats: Stand upright, push hips back as if sitting into a chair, and lower your thighs until they are at or beyond parallel with the ground. Drive through your heels to return to the starting position.
- Sumo squat pulses: Stand with feet in a wide stance and toes pointing outwards. Push hips back and bend knees until thighs are parallel with the ground. Perform small pulses up and down without fully straightening the legs.
- Alternating forward lunges: Take a large step forward with one leg, lower the back knee towards the ground, and return to the starting position before repeating with the other leg.
- Hip thrusts: Lie on your back with your knees bent and feet planted on the ground. Engage your core muscles to maintain a stable spine and prevent your hips from dropping. Push through your heels to drive your hips upwards until your thighs and torso form a straight line. Hold this top position for a second, then slowly lower your hips back to the ground and repeat.
- Bicycle crunches: Lie on your back and place your fingertips on either side of your head with your elbows flared outwards. Engage your core muscles and lift both legs off the ground. Bring your knees towards your chest until your thighs are upright. Alternate touching your right elbow to your left knee, then your left elbow to your right knee.
- Plank: Assume a plank position with your weight spread between your toes and hands, your hands directly below your shoulders, and your body forming a straight line from your head to your heels. Hold this position for 45 seconds.
- Shoulder taps: Start in a plank position. Lift your right hand off the ground and tap your left shoulder. Return to the high plank position, then repeat on the other side.
- Donkey kicks (right leg): Start on all fours with your hands directly beneath your shoulders and your knees directly below your hips. Keeping your right leg bent at a 90-degree angle, lift your right foot towards the sky until your right thigh is parallel with the floor and the sole of your foot is facing the ceiling. Without letting it touch the ground, extend your right leg in front of you. As you do this, twist to bring your right elbow to touch your left knee. Repeat this for 45 seconds, rest for 15 seconds, then do another 45 seconds with your left leg.
- Donkey kicks (left leg): Perform the donkey kicks with your left leg.
Repeating the Circuit
Each set of shoulder taps, plank, hip thrusts, bicycle crunches, and donkey kicks consists of 45 seconds of repetitions followed by 15 seconds of rest. Each set of squats, sumo squat pulses, and alternating forward lunges is to be repeated twice for a complete set. The circuit is to be repeated once for a complete 20-minute workout.
Steph Claire Smith began her modeling career in the fitness and wellness industry and aside from co-founding the fitness app KIC, she also works as a fitness influencer and lifestyle entrepreneur. This low-impact, bodyweight workout is a great addition to your fitness routine this holiday season. Happy exercising!
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