Welcome to Workout One of Week One of Well+Good’s (Re)New Year Challenge! This week, Charlee Atkins—CSCS and SoulCycle master instructor—wants to teach you a thing or two about her workout method, Le Sweat. The premise? That getting in a solid sweat can be attainable and accessible no matter where you are.
“You don’t need a lot of equipment to get in a good sweat,” says Atkins. “My goal is to help women understand that you can get it done anywhere, even in your underwear.”
With that in mind, scroll down to see the 5-move, equipment-free circuit she swears by for total-body toning.
Le Combo Mat Workout
For this workout, you’ll need some space in your apartment to get sweaty and a yoga mat. Do the entire workout once through, resting 30 seconds between sets and 1 minute between each move.
1. Downward dog plank reaches
Do: 3 sets of 8 alternating reps
Start in high plank position. Raise right arm in front with palm facing in. Shift backward to downward facing dog, tapping opposite leg with elevated hand for one rep. Repeat on opposite side.
2. Crab reach
Do: 3 sets of 10 alternating reps
Start in crab position, hands pointed slightly outward and away from your body. Take one arm off of the ground, then reach up and overhead while lifting hips. Create a slight rotation in the trunk, bringing the opposite hand toward the opposite shoulder. Lower down and repeat on opposite side for one rep.
3. Plank jack to sexy spider
Do: 3 sets of 8 reps
Start in high plank position. Engage your core and jump feet out the width of the mat. Bring feet back to start. Bring your right knee out and up toward right elbow, following the knee with your eyes. Return to start. Repeat on opposite side for one rep.
4. Alternating toe touches
Do: 3 sets of 5 reps
Start on your back, hands overhead, and feet together, forming a Y with your body. Keeping arms and legs straight, bring opposite arm to opposite toe. Repeat on opposite side for one rep.
5. Mountain climber to low squat
Do: 3 sets of 8 reps
Start in high plank position with shoulders lined up directly over your wrists. Keep your arms straight, with a microbend in your elbows so as not to hyperextend them, and your body in a straight line. (Make sure you don’t put your booty in the air by keeping a slight tuck of your pelvis.) Lift one foot off the floor and drive your knee into your chest. Repeat quickly with the opposite leg. Then, jump both feet outside of your hands and land in a low squat for one total rep.