Your strength and mobility workout
Did you know that regular exercise boosts your mood AND your immune system, making you more resilient—both mentally and physically? Staying active at home may feel tricky, but it’s actually as simple as carving out 10-30 minutes of your day for movement.
The workout
Dasha L Anderson is an NYC-based celebrity personal trainer and founder of Kettlebell Kickboxing and KB Body. She’s here to demonstrate a total body “anywhere” workout that’ll help build strength and mobility while getting your heart rate up.
Complete three sets of each move in a circuit.
1. Hinging thoracic opener
Do ten on each side. Open up the spine, engage the core and abductors, and wake up the hips.
2. T push-up
Do ten total but go slow. Use the modification if needed, and strengthen the back, engage the abdominals, sculpt the arms, and fire up the obliques and glutes.
3. Single leg deadlift to full kneeling lunge
Do ten repetitions on each side, slowly and controlled. This is a leg, glute, and core killer that trains the entire lower body.
4. Leopard twist to plank
Do twenty reps. Start in a tabletop position with knees raised. Lift one hand up and drop your opposite hip to the side, twisting your core. Repeat on the other side, then shift into a forearm plank and hold for three seconds.
5. Hamstring mobility core activator hollow
Do eight leg raises, eight more in the hollow, and then eight more with arms over hollow. This works your core, abs, hip flexors, and hamstrings, helping you fight off tightness and weakness from sitting.
Tons of active benefits
Whether you’re a runner, athlete, or just looking to improve your range of motion, mobility training can give you more stability and control of your muscles. It also helps prepare your body for the stress of training and helps reduce your risk of injury. With Dasha’s exercises, you can build strength and mobility in one workout, anytime, anywhere.
