This is Workout One of Week Five of Well+Good’s (Re)New Year Challenge—are you ready? For this workout, Alicia Archer, a fitness instructor at Equinox in New York City, has developed a routine that’s all about getting your body moving and learning to go with the flow.
“Not every single day can be about hardcore workouts and bootcamps that make you feel sweaty and tough,” says Archer. “It’s best if you supplement that. Your body needs balance, and spending a day on the opposite side of the spectrum with something like this will do you good—physically and mentally.”
Ready to get moving? Scroll down to see Archer’s restorative workout below.
Total-body balance workout
Do 3 sets, without rest between moves. Take one minute between each set. You’ll need some space in your home to get sweaty and a yoga mat.
1. Wrist stretch
Start in tabletop position (knees under hips, wrists under shoulders) with palms down, fingertips facing your knees. Lower hips to heels, getting a stretch through the forearm. Return to start for one rep. Do 10 reps.
2. Shoulder opener
Start sitting on your heels with your knees bent. Interlace your fingers, pressing palms up overhead (biceps by ears) as the chest lifts. Simultaneously bring the arms down, rounding the spine, sending arms forward. That’s one rep. Do 10 reps.
3. Single-leg crunch push-up
Start in tabletop position with shoulders over wrists. Extend right leg behind you, in line with hips. This is your starting position. Lower chest down toward the ground, as if you were going to do a chatarunga. Return to start. Bring right knee to touch right tricep. Return to start for one rep. Do 5 reps. Repeat on opposite side.
4. Reverse lunge with balance
Start in a a runner’s lunge, right foot back, left foot forward creating a 90 degree ankle at the knee, left hand on the ground with fingers tented. Pressing through right heel, step forward to stand, bringing left knee up to hip height with toe pointed. Hold for 1 second, then return to start for one rep. Do 10 reps. Repeat on opposite side.
5. Hollow body rocks
Start on your back and keep your belly button pulled in toward your spine. Drive your lower back into the mat. Lift your shoulder blades off the ground and straighten your arms (biceps near your ears). Extend your legs to a 45-degree angle. Engage your core, rocking slightly back and forth for 45 seconds.