Rachel Joyce Strength Training

Rachel Joyce's favorite no-equipment routine for fast results. Photos by Donald Miralle.

[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0782.jpg]36004Exercise #3 (cont.): Downward dog flow to cobra (10 reps)
Lower your hips down to the mat, stretching up through your abs. Hold for two breaths, then push back up into downward dog to start second rep. Complete this sequence 10 times.
[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0159.jpg]31452Exercise #1: Push-up (10-15 reps)
Start in a push-up position, making sure your wrists are in line with your shoulders. Engage your abdominals and your gluteus muscles and form a straight line with no dropped hips.
[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0161.jpg]28541Exercise #1 (cont.): Push up (10-15 reps)
Lower down to the floor, trying to keep your elbows narrow. Exhale as you lift back up, inhale to lower down.
[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0773.jpg]27501Exercise #2: Alternating elbow plank (10 reps/side)
Start in a plank position on your elbows. Pull your belly button up and in and stretch through your heels.
[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0186.jpg]27660Exercise #2 (cont.): Alternating elbow plank (10 reps/side)
Lift up to a starting push-up position using your right arm, followed by your left. Then lower back down to an elbow plank using your left arm followed by your right. Continue this pattern until you have completed 10 reps on each side. Try to keep you hips as stable as you can and engage your abs the entire time.
[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0779.jpg]25580Exercise #3: Downward dog flow to cobra (10 reps)
Start in a downward dog position, keeping your back flat and stretching down through your heels, abs engaged and neck relaxed. Hold for two breaths.
[img src=http://lavamagazine.com/wp-content/flagallery/rachel-joyce-strength-training/thumbs/thumbs_rachel_joyce_08132013dm0793.jpg]25761Exercise #4: Alternating knee plank (10 reps/side)
Starting in an elbow plank, lift your left leg up and reach it toward your left elbow while trying to keep your abs engaged and hips level. Return to start position and then lift right knee toward right elbow. That is one rep.

 

Exercise details

Equipment needed: Just a mat and you

The routine: Perform each of these four exercises in the order listed below without resting in between. Once you’ve completed the fourth exercise, rest for one minute and then complete set twice more. The number of reps listed are recommendations, so add more as needed, or try to work up to them over time and limit the amount of reps as needed so as not to compromise good form. Perform these exercise three times a week.

Exercise #1: Push-up (10 reps)

Start in a push-up position, making sure your wrists are in line with your shoulders. Engage your abdominals and your gluteus muscles and form a straight line with no dropped hips. Lower down to the floor, trying to keep your elbows narrow. Exhale as you lift back up, inhale to lower down.

 

Exercise #2: Alternating elbow plank (10 reps/side)

Start in a plank position on your elbows. Pull your belly button up and in and stretch through your heels. Lift up to a starting push-up position using your right arm, followed by your left. Then lower back down to an elbow plank using your left arm followed by your right. Continue this pattern until you have completed 10 reps on each side. Try to keep you hips as stable as you can and engage your abs the entire time.

 

Exercise #3: Downward dog flow to cobra (10 reps)

Start in a downward dog position, keeping your back flat and stretching down through your heels, abs engaged and neck relaxed. Hold for two breaths. Lower your hips down to the mat, stretching up through your abs. Hold for two breaths, then push back up into downward dog to start second rep. Complete this sequence 10 times.

 

Exercise #4: Alternating knee plank (10 reps/side)

Starting in an elbow plank, lift your left leg up and reach it toward your left elbow while trying to keep your abs engaged and hips level. Return to start position and then lift right knee toward right elbow. That is one rep. Complete 10 times each side.