This month's workout routine comes to us from Uplift Studio's lead instructor and dancer Kat Ellis. Clocking in at just 30 minutes, this circuit is great for building strength and toning your entire body, and because it uses your own body weight as resistance, it can be done from the comfort of your own home.
Kat's Bodyweight Strength Circuit
Perform each exercise for 8-12 reps, 2-3 times.
Squat Matrix with Curtsey Lunge
Start with the feet hip width apart. Shift the weight back into the heels to a full squat. Return to standing position, then lunge back with the right leg, crossing the right thigh behind the left into a curtsey position. Return to standing position, repeat the full exercise with the left leg.
Forward Lunge to a Single Leg Extension
Start with the feet right under the hips. Step forward with the right heel causing both knees to bend at a 90 degree angle. Push off the front heel and come to a single leg knee lift standing on one leg. Grounding the standing heel, extend the right leg and arm to a flat, horizontal position. Using your abs to draw the right knee back to the chest. Repeat on the same side for 8 reps, then switch.
Start in a high plank position. Lift your hips and butt into the air (hip hike) so they are at a diagonal from the knees. Push into the feet, draw the navel in and lower to a push up. Exhale and push back into the hip hike. Keep alternating between the two positions.
Break Dancer Taps
Start in a table top position. Draw the right knee into the body, extending the leg across the torso and tapping the left finger tips to your shin or toes. Draw the navel in, bringing the leg back to center. Repeat on the other side. That's one rep.
Alternating Jackknife Sit-Up
Start lying down on your back, arms extending over your head. Exhale, draw the chin towards the chest and reach for the right toe as the right leg kicks up. Hollow the abs into the ribs to lower back down to the mat and repeat on the other side. That's one rep.
Kat Ellis is a contemporary dancer and fitness instructor at Uplift Studios in NYC. Whether it's pushing a client to reach her goal or counting down a burpee to a killer beat drop, Kat loves combining her passions for fitness and dance.