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No-Equipment Scorpion Core Circuit

Give your core strength—and metabolism—a boost no matter where you are with this metabolic circuit.

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  • 5 min

  • 4

  • No

Scorpion
Scorpion

What It Is

A brief but intense metabolic core and lower-body circuit designed by L.A.-based trainer Andy McDermott. You perform three to five rounds of the following four exercises: planks, scorpions, walking lunges and exaggerated jumping jacks (which mimic a “snow angel” motion). Its brevity, McDermott explains, is no reason to dismiss it. “Even 5 or 10 minutes of exercise is immeasurably better than none.”

Why It Works

“This is a fantastic workout to get your core and big lower-body muscles activated and to fire up your metabolism,” McDermott says. “Many people think about training their abs but neglect taking care of their lower back, obliques and hips. The core and lower-body muscles work together, so they should be trained together.” What’s more, since this workout requires no equipment and takes only 5 minutes, it can be done anywhere.

Routine

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Core and Lower-Body Circuit

Perform 3-5 total rounds, resting as little as possible between exercises and between rounds.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

General Plank

Equipment
No Equipment
Sets
--
Reps
30 sec
Rest
--
Exercise 2 of 4

Scorpion

Equipment
No Equipment
Sets
--
Reps
20
Rest
--
Equipment
No Equipment
Sets
--
Reps
10
Rest
--
Exercise 4 of 4

Jumping Jacks

Equipment
No Equipment
Sets
--
Reps
30
Rest
--
Perform exaggerated jumping jacks with straight arms and straight legs; this will require a higher jump than with a normal jumping jack.
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