Five Moves For a Quick Friday Night Fit Glow

TGIF got you running for the weekend fun? Good, go then, but don’t let your fitness take a hit on the way. Instead, fit these five moves in for a quick sweat that gets you out the door and on to happy hour and more playtime for you.

This program is a high intensity interval program that you can do anywhere–simply put on a high-energy playlist and perform each move for 60 seconds, then repeat the circuit for three to five rounds. Use full range of motion and as much intensity as you can sustain without sacrificing form and technique. Wrap it up with a targeted stretch and then get on with the night ahead.

MOVE 1 Side Shuffle With Burpee

https://www.youtube.com/watch?v=tXq0toIxEY4

MOVE 2 Reverse Lunge to Power Jump

https://www.youtube.com/watch?v=16l-aVNXgAM

MOVE 3 Dumbbell Push-Up to Renegade Row With Triceps Extension

https://www.youtube.com/watch?v=fOVl9LAD390

MOVE 4 Medicine-Ball Reverse Pullover With Crunch to Bridge

https://www.youtube.com/watch?v=uWWtRDUB9TY

MOVE 5 Quad and Glute Release

https://www.youtube.com/watch?v=7n8833Mh_ik

Photo credit: Studio Firma, Stocksy; Todd Cribari, inspirostudio.comModel: Rachelle (Cihonski) Mahoney