While we spend more time indoors, Gympass is helping you stay active at home. 

Gympass employee and fitness instructor Emily Eckstein, known as @fitfoodjunkies online, teaches cycling, muscle conditioning, and mat Pilates classes. She created this home workout to help us get our bodies moving.

Highlights of her cardio-and-tone circuit include jump squats, lunges, and planks. And don’t worry, we’ve got modifications for every move. 

Before you start

Eckstein recommends doing 8 to 12 reps of each movement before moving onto the next, and repeating the circuit 3 times. For the lunges, when you lunge with one leg and then lunge with the other, that’s one rep, not two. 

She also stressed the importance of engaging your core for every exercise, especially when doing dynamic or plyometric movements. 

“If you’re doing any jumps, make sure your core is tight to stabilize and support your entire body,” she said.

Ready to get sweaty? Here’s the breakdown for this home workout:

Jump Squat to Plank

Fitness trainer doing home workout

Perform a jump squat, making sure to keep your landing soft and your weight in your heels. Then place your hands on the ground and throw your feet back to land in plank position, keeping your core engaged. Return to squat position and repeat.

Modification: Skip the jump and do a regular squat.

Plank to Downward Facing Dog

Fitness trainer doing home workout

Start in plank position while squeezing your core. Move to Downward Facing Dog for a full-body stretch. Return to plank position and repeat.

Modification: Come down to your knees for the plank, keeping your glutes in line with your spine.

Jump Squat to Lunge

Fitness trainer doing home workout

Perform a jump squat. After you land, move one leg back for a lunge. Return to squat position for another jump squat. When you land, move the other leg back for a lunge. That’s one rep. 

Modification: Skip the jump here, too, and do a regular squat.

After you crush this home workout, recover properly with some cool-down exercises. Nice work!

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