Obé Fitness has teamed up with the new Cruella movie to bring a nonstop full-body workout in under 15 minutes. You'll get your heart rate up with high-energy power jacks, find strength with moves like the single arm sprawl, and even get time to rock out to the Cruella soundtrack!
Warmup: Before your workout warm up with inchworm walkouts and high knees.
Inchworm Walkouts
Start standing up with feet a step wider than hips width.
Draw your navel to your spine to engage your core.
Hinge from your hips to place your hands on the ground and walk out to a plank, creating a long line from head to heels.
Walk your hands back towards your feet and stand up.
Repeat for 30 seconds.
High Knees
Start standing with feet underneath the hips.
With your core engaged, lift your right knee to your waist then change sides.
Pick up the pace so it's almost as if you're running in place.
Repeat for 30 seconds.
Tip: You can have your arms bent by your sides as if you're running or you can hold you arms out palms face down so that your thighs tap your hands every time you lift a knee.
Cooldown: After your workout, take a seated hamstring stretch.
Begin seated with legs extended in front of you.
Sit tall and reach your arms overhead to ensure your spine is long from tail to fingertips.
Hinge at your hips reaching towards your toes. Your hands might land on your feet or shins.
Stay for as long as you'd like for 30 seconds.
Directions: Perform each exercise for 30 seconds, then repeat the entire circuit three times. While there are no breaks instructed, take breaks when you need them.
EXERCISE
TIME
TOTAL SETS
Squat + Kick
30 seconds
3
Power Jack
30 seconds
3
Front Jab Step
30 seconds
3
Alternating Dumbbell Snatch
30 seconds
3
Single Arm Sprawl
30 seconds
3
Rock Out
30 seconds
3
Squat Kick
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Begin with heels underneath the hips, toes pointed straight forward or slightly turned out.
With hands in front of the heart like you're holding a small ball and buoyancy in your hips, sit back into a squat above the knees.
As you come to stand, kick the right leg forward as your hands swing by your hips.
Repeat on the left side.
Alternate between right and left side for 30 seconds.
Tip: Keep a soft bend to your knees the entire time to keep the movement fluid.
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Power Jack
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Begin with feet together and arms down by your side.
Simultaneously, jump wider than hips width as you reach both arms straight up.
Jump back to the first position (feet together and arms down by your side).
Repeat for 30 seconds.
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Front Jab Step
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Begin in boxer's stance with fists at chin level slightly in front of your face and elbows close to your chest.
Staying light on your feet, step your front leg forward while you punch your front arm forward at the same time.
Step back to the first position and repeat on each side for 30 seconds.
Tip: For more of a cardio workout, let the lightness in your feet take you into a slight hopping motion between the first and second position.
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Alternating Dumbell Snatch
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Begin with heels underneath the hips, toes pointed straight forward or slightly turned out.
Have one dumbbell in between your feet.
Keeping your spine straight and knees soft, hinge at your hips to sit back while reaching your right arm down to pick up the dumbbell.
Dumbbell in hand, stand up while pulling the weight past your chest and punching it up over head.
Reverse the action until your dumbbell touches the ground and change sides.
Repeat for 30 seconds.
Tip: Pull your navel to your spine to engage your core and steady your center of gravity the entire time.
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Single Arm Sprawl
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Begin with your feet a step wider than hips width, core engaged, and left hand behind your back.
Place your right hand on the ground and jump back to a one arm plank where there is a long activated line of energy from the top of your head to your heels.
Jump forward to a low squat.
Stand up and repeat, alternating between sides for 30 seconds.
