25-min Strength Workouts

Goal: There are two quick workouts here, each 25 minutes. One focuses on core and upper-body, the other focuses on core and lower body. You can do both in a week, add some foam-rolling and stretching, and you have your hour of strength training done for the week. 

Equipment: No equipment = No excuses

Time:  25 min per workout

Workout #1: Core and Upper

Warm-Up

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.

Main Set

Repeat this set 2x's. It should be a continuous effort, with 15-20" rest between each exercise. Rest for 1 min. after the first set. To make this more advanced, you can decrease your rest time, increase your reps, or add a set. Just don't do all of these at once! Be patient and work up to it over several weeks or months.

• 30" plank
• 10x push-ups
• 30" side plank with dip
• 10x push-ups
• 30" side plank with dip (other side)
• 10x bird dog on each side
• 30" high-to-low plank
• 10x alternate pikes

Cool down with a few minutes of stretching and/or foam rolling.

Workout #2: Core and Lower

Warm-Up 

Same as Workout #1 (above)
Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place. Or, do the warm-up from this workout.

Main Set

Same as Workout #1 (above)
Repeat this set 2x's. It should be a continuous effort, with 15-20" rest between each exercise. Rest for 1 min. after the first set. To make this more advanced, you can decrease your rest time, increase your reps, or add a set. Just don't do all of these at once! Be patient and work up to it over several weeks or months.

• 30" plank
• 10x reverse lunge, each side
• 30" side plank with dip
• 10x full body squats
• 30" side plank with dip (other side)
• 10x curtsy lunge each side
• 30" high-to-low plank
• 10x burpees

Cool down with a few minutes of stretching and/or foam rolling.

Chaos Circuit - Core (Pt 1)

Goal: This circuit focuses on the obliques (aka love handles). It can be done on its own or as Part 1 of the Chaos Circuit (see Part 2 here) to get a full-body workout. 

Equipment: yoga mat, 5-20 lbs. dumbbells (optional)

Time: 20 minutes

Warm-Up: 5 minutes 

Do a 5-minute warm up - bike, treadmill, rowing machine, or just high kicks, butt kicks, and running in place.

Main Set

Do this set 2 x's:

• 45" - Plank with side toe taps (15" rest)
• 45" - Dead Bug (15")
• 12x each side - Side Plank with Dip
• 45" - Alternate Pikes (45" rest)
• 2' Plank hold
• 12x each side - Plank knee to elbow
• 20x Russian twist (with or without a 5-20 lb. dumbbell)
• 45" - Plank with front reach (15" rest)
• 20x Bicycle crunches (45" rest)
• 2' Plank hold

Photos, Videos, and Instructions

Plank with side toe taps

Dead Bug

Side Plank with Dip

Alternate Pikes

Plank Knee to Elbow 
This exercise can be done with several variations. You can do one of these variations below on its own, or you can mix all three into a center-left-center-right set.

1. Hold a plank and bring one knee to your nose. Repeat on the other side.
2. Hold a plank and bring one knee to the elbow on the same side. Repeat on the other side.
3. Hold a plank and bring one knee to the elbow on the opposite side. Your knee will cross your body. Repeat on the other side.

Russian Twist

Plank with Front Reach

Get in a low plank position (elbows on the ground). Reach one arm out in front of you, tap your fingers on the ground, then return it to its starting position. Repeat on the other side. Alternate taps as quickly as possible. If you can't do the taps, just hold the plank.

Bicycle Crunches