"Steph Claire Smith recommends a body-friendly, portable workout lasting 20 minutes for those seeking a change of pace"
Steph Claire Smith, co-founder of the Keep It Cleaner (KIC) fitness app, has introduced a new low-impact bodyweight workout designed to help users get active and strengthen their entire body without the need for any equipment. The workout, lasting a total of 20 minutes, consists of 10 moves performed as a circuit, with each exercise lasting 45 seconds followed by a 15-second rest.
To start, stand upright and push your hips back as if sitting into a chair, lowering your thighs until they are at or beyond parallel with the ground, and then driving through your heels to return to the starting position. This is a squat.
Next, take a large step forward with one foot, lower the opposite knee towards the ground, and then return to the starting position before repeating with the other foot. This is an alternating forward lunge.
For sumo squat pulses, stand with your feet in a wide stance and toes pointing outwards. Push your hips back and bend your knees until your thighs are parallel with the ground, and then perform small pulses up and down without fully straightening your legs.
Calf raises involve standing upright, shifting your weight onto the balls of your feet, lifting your heels off the ground, and lowering them back to the ground.
The circuit also includes planks, performed for 45 seconds with a rest of 15 seconds, repeated for 2 sets. Donkey kicks are performed for 45 seconds on each leg with a rest of 15 seconds between legs, also repeated for 2 sets. Hip thrusts and shoulder taps are each performed for 45 seconds with a rest of 15 seconds, repeated for 2 sets.
Bicycle crunches are performed for 45 seconds with a rest of 15 seconds, repeated for 2 sets. During this exercise, you will lie on your back and alternate touching your opposite elbow to the opposite knee as you bring your legs off the ground.
Forward lunges are repeated as the second leg is used.
A yoga mat might be beneficial for this workout to provide extra cushioning on firm floors. However, no specific information is available about the yoga mat Steph Claire Smith recommends for her low-impact bodyweight workouts.
For those who do not currently own a yoga mat, a list of editor-approved yoga mats is available for purchase. Get active today and give Steph Claire Smith's low-impact bodyweight workout a try!
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