If your session needs an hour and a drive to the gym, it will be the first thing cut from a busy week. This one needs twenty minutes and space for a mat.
The plan
Perform each move for 40 seconds with 20 seconds of rest. Complete three rounds with a minute of rest between them.
- Reverse lunges
- Banded rows
- Push-ups, on your knees if needed
- Glute bridges
- Forearm plank
How to progress
When the third round stops feeling hard, shorten the rest to 15 seconds before adding anything else.
Did this three times this week. Short enough that I actually stick with it.