This is a full-body workout from Vitor Fernandes, instructor at Digme Fitness.
The three-part session utilizes primal movements designed to improve your mobility, coordination and balance.
You will be exploring multiple planes of motion, and maintaining mind-muscle connection throughout is key to unlocking the full range of benefits.
In each block, perform exercises A, B and C individually for 45 seconds, with a 15-second rest in-between. That will take 3 minutes.
After you’ve completed each exercise individually, perform a combination of all three exercises for 1 minute. And if an exercise is using single-leg or single-arm movement (e.g. lunges), be sure to perform a rep on both sides before moving on.
Give yourself a 1-minute recovery between each block.
The entire workout will be 15 minutes in total. Repeat as needed.
BLOCK 1
Exercise A: Walkout
Where you should feel it: Hamstrings and glutes
- Stand with your feet shoulder-distance apart.
- Hinge at your hips and place your hands on the floor.
- Walk your hands all the way out until you’re in a high plank position.
- Pause for a second.
- Walk your hands back, stand up tall and squeeze your glutes at the top.
Exercise B: Front Step
Where you should feel it: Hip flexor
- Start in a high plank position.
- Place one foot on the outside of your hand and keep the back knee off of the floor.
- Lift one arm and pull the elbow up and back towards your rear.
- Reverse the movement and bring your hand back to the starting position.
- Switch to the other leg and arm, and repeat.
Exercise C: Loaded Beast
Where you should feel it: Quads, shoulders, lats
- Start in a high plank position.
- Keeping your hands where they are, sit your hips all the way back into your heels.
- Keep your knees hovering off of the floor.
- Ensure that you maintain a neutral spine by dropping your head between your arms.
- Push off the balls of your feet and return to the starting position.
BLOCK 2
Exercise A: Squat
Where you should feel it: Quads and glutes
- Stand with your feet shoulder-distance apart.
- Start the movement by pushing the hips back and down.
- Keep the chest lifted and your bodyweight evenly distributed in your feet.
- Once you reach 90 degrees at your knees, push through your heels, squeeze your glutes and rise back up to standing.
Exercise B: Commander Squat
Where you should feel it: Quads and glutes
- Stand with your feet shoulder-distance apart.
- Step one leg back and lower your knee all the way to the floor.
- Bring the other leg back so your knees meet. Keep your knees shoulder-distance apart.
- Step back up onto one foot, then the other, while holding a low squat.
- To finish the exercise, squeeze your glutes and rise back up to standing.
- To put this movement simply: kneel, squat and stand.
Exercise C: Staggered Good Morning
Where you should feel it: Hamstrings, glutes and calves
- Start by standing in a staggered stance (one leg in front of the other).
- Hinge forward and push your hips back.
- Maintain a neutral spine.
- Once you’ve hinged as far forward as you can, while maintaining your form, slowly return back upright to standing.
- Repeat on the other leg.
BLOCK 3
Exercise A: Reverse Lunge
Where you should feel it: Quads, glutes and hip flexor
- Stand with your feet shoulder-distance apart.
- Step back on one leg, allow the knee to drop and stop just before it reaches the floor.
- Bring the leg back up and return to the starting position.
- Repeat on the other leg.
- Maintain core stability and upright posture throughout.
Exercise B: Half Burpee
Where you should feel it: Shoulders, core, quads and glutes
- Stand with your feet shoulder-distance apart.
- Squat down until your hands reach the floor.
- Using your hands on the floor for support, jump both of your feet back so you land in a high plank position.
- Jump your feet forward and land in a low squat.
- Maintain your posture and stand.
Exercise C: Hand-Release Press-Up
Where you should feel it: Chest and triceps
- Start in a high plank position.
- Keeping the elbows squeezed tight into your rib cage, slowly lower your whole body to the floor.
- Once your body hits the floor, release your hands and squeeze your shoulder blades together.
- Place your hands back on the floor and push your whole body back up. Keep the elbows tucked in tight for greater triceps activation.
- Return to a high plank position.
Join Vitor on Digme at Home or in the Bank, Covent Garden, Fitzrovia or Ealing studios – click here to book.
