Who better than a sniper-turned-personal trainer to ask for workout ideas that you can do anytime, anywhere? With that in mind we asked Dor Fried, who spent five years serving in an elite unit of the Israeli Defense Force, to share with us six equipment-free ways to burn fat and build muscle when on-the-go. Do each of these exercises the recommended amount of times, then give yourself 30 seconds before moving on to the next exercise. After finishing all six moves, rest for one minute and repeat the whole circuit three times total.
90-Degree Rotation Squat Jump
Sit back and down into a squat position, making sure that your knees are behind your toes. Immediately jump up and rotate 90 degrees to your left mid air, landing in a squat position. Do this another three times until you find yourself in your original squatting position. Then repeat the whole circle again. Once you’ve done the circle to your left twice, repeat it twice starting on the other side. For a more advanced version of this, jump 180 degrees versus 90. Remember to keep your chest up when you’re jumping and to land on your heels.
Start in a piked plank position with your feet as close to your hands as possible. Keep your core tight and your head facing your feet as you bend your arms and lower your head to the ground. Do this 12 times.
Side To Side Push Up
Start in a regular push up position and lower your body down normally. When your chest is close to the ground shift your body toward one hand, and then the other. Then, return to the start position. Repeat this until you’ve done five push-ups in each direction.
Side Plank Leg Lift
Start in plank position. Turn your body to one side and lift your top arm and top leg at the same time, keeping your spine lengthened and your abs engaged. Then slowly lower both back down. If this is too difficult extend your arm first, followed by your leg. If that is also too difficult, place your elbow on the ground. Remember not to sink into your bottom shoulder. Return to the starting position and do the same thing on the other side. Do a total of 10 repetitions on each side.
Plank Toe Taps
Start off in plank position. Lift your right arm and your left leg and then slowly bring your right arm to touch your left toes. Return to the position with your right arm and left leg extended and then reach your left leg through to the right side as you slightly turn your body to the right, keeping your core engaged. Repeat on the opposite side for a total of five times in each direction.
Jump Squat Rolls
Start off seated on the floor and roll back, tucking your knees in. As you roll forward use momentum to get yourself into a squat position and immediately jump up. You can use your hands on the floor to help you up if necessary as you’re rolling forward. From there squat down again and roll back. Repeat the whole thing 12 times.