That New Year’s fitness resolution sounds impressive right now; what’s stopping you from achieving it? Yeah, Branden Collinsworth calls your bluff. The local fitness guru (BrandenCollinsworth.com) and co-founder of the Jump for Joy Foundation (a nonprofit that fights childhood obesity) knows your type—good intentions; not-so-good follow-through—and so he offers his home remedy, one that ensures you stick to your word this time. Set aside 21 minutes three times a week for this workout, which is seven moves, three one-minute rounds each. The only requirement is a positive attitude. Ready, set, let’s do this …
Calf-raise Squats (For glutes, calves, quads.)
Stand with feet shoulder-width apart. Squat, bending knees 90 degrees, bringing quads parallel to the ground. While keeping knees behind toes, back flat and arms extended in front, do five little squat pumps. After fifth pump, stand up as quick as you can into a calf raise and drop right back down to starting position.
Burpees (For full body.)
From standing position, drop hands to ground and jump feet back so that you’re in push-up position. Jump feet back in to meet hands and stand up. (Advanced: Do a push-up while you’re down there and add a hop as you stand.)
Mountain Climbers (For abs, shoulders, arms, core.)
Begin in push-up position, with hips and shoulders aligned. With your legs extended shoulder-width apart, brace abs while bringing right knee in to chest. As right knee goes back to starting position, bring left knee to chest.
Raise-the-Roof Push-ups (For arms, shoulders.)
In push-up position with shoulders directly above wrists, lower chest to the floor and “raise the roof” by releasing hands straight out, overhead. Complete movement by returning hands and body to push-up position. (Beginners can use their knees during the push-up portion.)