January 1st has come and gone, but every day, week, month is a fresh start to examine or re-examine those goals and get moving. Here are four full-body moves that are equipment free, and can happen in minimal-space wherever you are.
Consider grouping the four moves together for a 4-minute circuit and sneak it in as many times as possible during the day.
1. Four Step Squat: Start in a narrow squat with feet under your hips. Sit back into a squat position with knees above the ankles, and your body weight on your heels. Return to standing and step your feet just wider then hip distance apart and repeat the squat. Return to stand and repeat to more times, each time steeping your feet out wider until you are in a wide plie squat. Return to standing and repeat all four on the other side.
2. Plank Walk Out: Start standing with the feet shoulder width apart and arms hanging down to the sides of the body. Slightly bend the knees and bend over and placing the hands shoulder width apart on the floor, so your body is in the shape of an inverted V. Walk forward four steps forward with your hands until you reach a plank position. Walk hands back in towards your feet and return to stand.
3. Alternating Shoulder Tap and Hinge: On the knees or toes, maintain a balance and stable hip position while touching the opposite hand to shoulder. Next hinge at the waist reaching your right hand towards your left ankle, return to plank, then hinge reaching your left hand towards your right ankle. Alternate touching shoulder, shoulder, ankle, ankle. To decrease the challenge, increase the distance between the knees widening your base of support.
4. Marching Hip Raise: Lie face-up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth and to make it harder, lift those hands up and decrease your base of support.