Exercising is tough when you’re as busy as Gigi Hadid. The Victoria’s Secret model has a pretty packed agenda. On most days, she’s either getting ready to walk the catwalk, jetsetting to Europe, or prepping for New York Fashion Week. So how does she stay in tip-top shape? Well, if you’re pressed for time, (like Gigi) her trainer, Rob Piela has the perfect equipment-free workout that’s right for you.
Don’t Forget To Warm Up First
Gotham Gym owner Rob Piela came up with an equipment-free workout routine that’s pure gold. It starts with two warm-up sets of 25 jumping jacks, 25 high knees, 10 bodyweight squats, and 20 alternating forward lunges.
Then Comes The Sweat Session
Once you’re all warmed up, start your sweat sesh with 10 reps of push-ups, but do them right. Put your hands flat on the floor with your wrists under your shoulders. Bend your arms and lower yourself to the floor. Make sure your elbow is at a 45-degree angled to your torso to get the best results.
Now Prepare To Do Tricep Dips
Sit on the ground with your legs in front and your feet flat on the ground. If you feel like raising your leg for some extra “oomph,” feel free to do that. Place your palms on the ground with fingers facing towards your body. Straighten your arms and lift your legs and butt up. Then bend your elbows to lower back down but don’t let your butt touch the floor. Do 10 reps.
Squat Jumps And Sit-Ups With A Twist
Make sure your feet are shoulder-width apart when you start to squat. Then jump. When you land, lower your body back to a squat position. Do 15 reps of these, take a 30-second break, and then do 10 sit-ups with a twist. Lie on your back with your knees bent, heels on the ground and your hands behind your head. Once you lean your upper body off the ground, twist your body to the side, return to the center and lower back down. Do 5 on each side.
Now Try Wall Sitting For 30 Seconds
Place your back against the wall with your feet shoulder width apart and a little bit out from the wall. Put your hands together, bend your knees until your thighs are parallel to the ground, keep your chest upright and hold for 30 seconds. If you really want a challenge, lift one leg straight out in front for 15 seconds and then do the other leg for 15 seconds. You’ll definitely feel the burn!
Round Out The Workout With Single-Leg Calf Raises
Raise your left knee to hip level. Keep your toes pointed and put your hands behind your head. Don’t forget to tighten up the core while you lift. Then left your right heel off the floor and balance on the ball of your foot. Then lower your heel back down. Do 15 reps on each leg.
Then, Focus On Cardio and Core Finisher Exercises
Mountain climb for 30 seconds. Start in a high plank position with your wrists under your shoulders, core and butt tight and your tailbone tucked, too. Then pull your right knee into your chest and extend it back out as you draw your left leg into your chest. Then alternate legs for 30 seconds.
Don’t Excuse Yourself From Doing Burpees
Stand with feet apart, and arms by your sides. Bend your knees, reach forward and place your hands on the floor. Then kick your legs out behind you and lower your body to the ground, bending the elbows in the process. Then quickly push your body up and hop your legs back under your body. Jump straight up in the air, and end with your knees bent slightly. Do this for 30 seconds.
But Can You High Plank For 30 Seconds?
Maintain a position similar to a push-up as long as possible but keep your core, quads, and butt tight and don’t arch your back. Also, keep your neck in a neutral position by staring at the floor. If your back starts to hurt, check to see if your position is right. If not, try replacing it with a low plank exercise. Do this for 30 seconds. Don’t worry. You’re almost done.
Do V-Ups And Then Go Shower
Lie faceup with your legs and arms extended on the floor. Then lift your hands and feet to meet over your torso. Here’s the proper way to do a V-Up, by the way. Then lower your arms and legs back down and repeat for 30 seconds. See how easy that was? Now you can cancel that gym membership you never use.