Mary Walker's 20-Minute HomeWERK
A Guided, At-Home Workout
“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!
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.
Sumo Squat Jumps
Stand with your feet greater than hip-width apart, toes turned out.
Lower to a sumo squat with knees behind toes and on top of the ankles.
Keep your core squeezed in, maintaining shoulders stacked over your hips.
Squat as low as your body allows, then jump up powerfully.
Land delicately, rolling through the toes to the heels.
High to Low Plank
Begin in a high plank with your shoulders stacked over your wrists, feet hip-width apart.
Keep your core tight, careful not to arch your back.
With your head, neck, and spine in line, lower yourself down to your forearms, one side at a time, then push back up to high plank.
Continue to repeat, picking up the pace as your body allows.
Boat Pose with Side Twist
Begin in a seated position and find balance.
Pull your belly button into your spine and lift your knees toward your chest.
Keep them slightly bent or fully extended, depending on your comfort level (keep your heels on the ground to assist with balance).
Using your core, twist continuously, pulling your elbows to the right and left.
Split Squat Jump
Sink into a split squat position with both knees at 90 degrees, shoulders over hips, and abs engaged.
Jump up explosively, with legs meeting and switching mid-air, alternating to the opposite leg in front.
Repeat as swiftly as your body allows while maintaining proper form.