The Starter 30-Min Bedside Workout
Strip all the excuses about space, equipment, or condition, face the purist form of yourself beneath your bed, and just get action on.
Jumping Rope 12 mins
*Try to repeat this circle twice or even more
1.
Basic Step
Target:
Full body cardio
- Focus on using your wrists to flick the jumping rope
- Take tiny hops and keep your arms stationary
Jump count: 50
2.
Boxer Step
Target:
Coordination and cardio
- Take tiny side hops
- When hopping to the right, your right foot should land first, loading up most of your weight
- Then tap with your left foot
Jump count: 50
3.
Side To Side
Target:
Lateral movement and cardio
- Jump only a few inches from side to side
- Keep your upper body in a relatively fixed position while your lower body moves back and forth
Jump count: 50
4.
Jumping Jack
Target:
Full body coordination
- Associate the jumping jacks with the jumping rope
- Control your wrists to make the rope hit the ground before your feet step on it
Jump count: 50
Weight Session 12 mins
Focus on proper form and controlled movements
1.
Bent Over Dumbbell Row
Target:
Upper and lower back
- Bend forward at about a 45-degree angle and have your knees slightly bent
- Pull the dumbbells up to your last rib while keeping the back straight
- Hold for a second, then lower the dumbbells to the starting position with control
10 reps to failure x 2 sets
2.
Standing Dumbbell Shoulder Press
Target:
Shoulders and arms
- Hold dumbbells in your hands at the shoulders
- Raise the dumbbells above the head until your arms are fully extended
- Hold for a second, then lower the dumbbells to the starting position with control
10 reps to failure x 2 sets
3.
Dumbbell Deadlift
Target:
Glutes and hamstrings
- Stand with your knees slightly bent and hold the dumbbells in front of you
- Lower your hips slightly to hinge at the level of your hips. Pause when your torso is almost parallel with the floor
- Return to standing while keeping your back neutral and the dumbbells close to your body
10 reps to failure x 2 sets
Stretching Moves 6 mins
1
Across-the-chest Stretch
Target:
Shoulders
- Bring your right arm straight across your chest
- Use your left hand to gently pull your right arm closer to your chest
- Hold for 30 seconds, then switch sides
30 seconds each side
2
Standing Hamstring Scoop
Target:
Hamstrings
- Standing with your feet hip-width apart, extend your right leg forward to have your heel hit the ground
- Bend your left knee and reach your arms toward the right foot to stretch the right hamstring
- Hold it for 10 seconds. Switch to the other side and repeat 3 times on both sides
3 reps x 2 sides
3
Lying Glutes Stretch
Target:
Glutes
- Lie flat with face up and bend the knees
- Cross right ankle over the left knee. Then gently pull the left leg toward your torso by the hands behind the left thigh, to stretch the glutes on the right side
- Hold this for up to 1 minute, then repeat the movement on the other side
1 rep x 2 sides
4
Standing Quad Stretch
Target:
Quads
- Stand with your feet hip-width apart and bend your right leg behind
- Grab your right foot with your right hand and pull your right heel towards your hip by hand while keeping your knees close together
- Hold this for up to 1 minute, then repeat the movement on the other side
1 rep x 2 sides
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