The beauty of this workout is that it’s quick, adds strength and adds mobility to your body. When stress levels peak, an intense workout may not be what your body needs. This is the type of workout you can do at night without getting you “wired,” allowing you to fall asleep.

Wall Push With Internal Rotation

• Place your right hand against a wall, keeping your right elbow bent at 90 degrees. If you don’t have a wall, bend your right elbow and raise your hand to ear-level.
• Push against the wall (or stand with your hand raised) while internally rotating your left knee, trying to get your shin perpendicular to the ground.
• Externally rotate your left knee.
• Continue pushing against the wall while internally and externally rotating your knee.
• Repeat for four reps or 30 seconds.

Transverse Lunge to Ankle Touch

• Stand with your feet outside your hips.
• Step to the right with your right foot in a transverse lunge.
• Touch the inside of your right ankle, extending your left arm toward the ceiling.
• Alternate the lunge to the left side.
• Repeat for eight alternating reps.

Bottom-Up Push-Up to Inchworm Walk

• Lie on your belly on the ground, placing your hands outside your shoulders.
• Push your body up into a plank position (on your knees or toes).
• Walk your hands toward your feet as close as possible, keeping your back flat.
• Return walking your hands to your plank position.
• Lower your body, returning to your starting position.
• Repeat for six to eight reps.

Superman With Alternating Pull-Down

• Lie on your belly on the ground with your arms extended above your shoulders.
• Lift your arms, chest and feet off the ground.
• Alternate pulling your right elbow down toward your waistline and pulling your left elbow down toward your waistline, adding resistance to the pull with your own body.
• Return to the starting position.
• Repeat for six to eight reps.

Traveling Z-Sit With Chest Opener

• Sit on the ground in a 90/90 position, right knee forward.
• Rotate your knees and your body toward the left so your left knee is forward in a 90/90 position.
• Bring your right hand behind your head, driving your elbow toward the back of the room, while pushing your right hip toward the ceiling.
• Rotate your knees and your body toward the right so your right knee is forward in a 90/90 position.
• Bring your left hand behind your head, driving your elbow toward the back of the room, while pushing your left hip toward the ceiling.
• Repeat for eight alternating reps.

Stink-Bug Spine Lengthener

• Lie flat on your back on the ground in a stink-bug position. Bring your knees above your hips at 90 degrees. Keep your elbows bent at 90 degrees in line with your shoulders. Splay your fingers and toes.
• Lengthen your spine while extending the crown of your head above you and pushing your tailbone below you while taking a slow three- to four-second inhale and a 10-second exhale, blowing all the air out of your lungs.
• Repeat for three breath cycles.

Photo credit: Pekic, Getty Images
GIFs: Mark Kuroda, kurodastudios.com
Model: Robin Oh, 24 Hour Fitness