Try this 14-minute upper body and core workout

IIf you close your eyes and imagine an upper body and core workout, you can create images of gym dumbbells, kettlebells or even large machine contraptions in the gym. Well, if you don’t have the tools you can access, this new episode of Well + Goods Good moves Hosted by session coach and co-owner Kat Atienza in Brooklyn, only a single medium dumbbell is involved — and this is optional. You can use something around the house, such as a large water bottle, or simply go without.

This 14-minute workout gives viewers the opportunity to work on their upper body and core strength with some beginner-friendly, moderate-impact bodyweight running. “Body weight training is cardiovascular training using your own weight for strength, endurance, and resistance,” Fitting Room instructor Ben Wegman previously said Well + Good. “It only involves myself and gravity.” This type of training is a great reminder that you don’t always need specific equipment, tools or gym access to be active and build strength.

The session begins at the top back and in a plank position to awaken the core. While in this position, viewers are instructed to move their bodies back and forth in the dog’s position at the bottom for five to eight repetitions. This key is involved And Stretches the hamstrings. This is a great step to start because it can turn your heart rate and improve blood flow, which is an important element for a good workout.

After the warm-up, the Atiyanger routine includes two circuits with three exercises. The first includes push-ups by pulling dumbbells, standing rainbows, lifts lying on your back from the touch of a toe; The second involves single-arm rows, mountain climbers who go downhill and single-handed Arnold Press. To opt out of using a prop or dumbbell, you can create a fist in the place where you hold the dumbbell.

If that sounds like a lot, don’t worry: Atienza walks you calmly and supportively. Eventually, the circuit goes into a de-compressing, cooling stretch routine so that your heart rate decreases and your upper body and core relax after pushing.

If you want to be stronger in your living room, office or wherever you can safely do the above steps, wear some stretch clothes and show you how to make Atienza.

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