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Try This 6 - Minute Circuit to Get You Moving

Only 3 exercises to help re-set your mind and body.

So many of us are still working from home and stuck at a desk. We aren't moving as much to visit colleagues down the hall or socializing in the lunch/break room. Basically we are not moving our bodies as much as we used to. It's important to take breaks throughout your day and move your body. It's great for the mind and gives yourself a bit of a re-set.

If you know you may miss your favorite Squad Fitness workout, schedule more movement throughout your day. Movement does not have to be done for a long duration or in special clothes (as you'll see in the videos below). Remind yourself that exercise is not an all or nothing situation. A little bit of something is better than nothing. So on the days where you can't make it to class, try this short 6-minute circuit every hour when working from home or at an office.

Do each exercise for 1 minute with little to no transition in between and cycle through again.


Stand with your feet hip width apart. Bend your knees and sit back with your hips. Press through your heels to stand up. Take a moment to "zip: your rib cage together and pull up from your pelvic floor. Bend your knees again & this time, jump into the air & turn to face the side of the room, landing with knees fully bent. Press through your heels to return to standing - taking a moment to contract your core & lift through the pelvic floor before repeating the squat & jump turn. If you don't want to jump, you can step instead.


While on your hands and knees, exhale to tighten your core to prevent your back from dropping then straighten your legs behind you. Your hands should be slightly wider than your shoulders. Bend your elbows to lower yourself towards the ground. Squeeze your core tightly as you press back up. Let your right hand tap your left shoulder & then left hand tap your right shoulder. You can do this on your knees or on the wall for an easier modification.


Sit on the floor with your knees bent in front of you, heels on the ground. Clasp your hands in front of you, roll your shoulder blades into your back pockets, & lift your chest to the sky as you lean back slightly. Rotate so your shoulders and hands are facing the side of the room. Return to the center and focus on releasing your pelvic floor & core. Now, contract the core & pelvic floor again, rotate to your other side, & return to the center to release and repeat.

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