Mary Walker’s 20-Minute HomeWERK A Guided, At-Home Workout P H OTOGRAPHY BY RICH SMITH
“This total-body HIIT workout combines SPENGA’s three essential elements: cardio, strength, and flexibility. You will torch calories, increase your heart rate, boost your metabolism, and sculpt lean muscles! This sequence can be done with limited space and no equipment. Want to make it more challenging? Pick up a dumbbell, or any moderately heavy household item, such as a gallon of water. Need to modify? Lose the jumps, and do whatever your body needs.” Mary Walker, General Manager, SPENGA Chattanooga
Complete each exercise for 30 seconds, followed by a 30-second rest period. Repeat four times. Remember to stretch and warm up your muscles and joints prior to beginning your workout!
Speed Skater Start standing, then push off powerfully, jumping sideways to your right. Cross your left leg behind your body, keeping hips forward. Keep your chest slightly up, facing forward, with your core engaged. Reach your left arm down, tapping the floor. Repeat side-to-side. 98
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