Workouts | Dec 28, 2025
Maximizing Fitness in Minimal Space
When the Billerica winter keeps you stuck inside, you don't need a sprawling gym floor to stay sharp. This program is designed to be "tight"—requiring only about 6 square feet of space and zero equipment. For those new to these moves, follow the instructions closely to master your form.
1. Dead Bugs (Slow & Controlled)
Reps: 20 total (10 per side)
The Setup: Lie flat on your back. Lift your arms toward the ceiling and bring your knees up to a "tabletop" position (bent at 90 degrees directly over your hips).
The Move: Slowly lower your right arm behind your head while simultaneously straightening and lowering your left leg toward the floor. Stop just before your heel touches the ground, then return to center and switch sides.
V&P Pro Tip: The most important part is your lower back. It must stay pressed firmly against the floor the entire time. if your back arches, don't lower your leg as far.
2. Bird-Dogs
Reps: 10 per side
The Setup: Get on the floor on your hands and knees (all fours). Ensure your hands are under your shoulders and knees are under your hips.
The Move: Extend your right arm forward and your left leg backward at the same time. Hold for a split second, feeling the tension in your core, then bring your elbow and knee together to touch under your body before switching sides.
V&P Pro Tip: Imagine a glass of water sitting on your lower back. Your goal is to move so smoothly that you don't spill a drop. Keep your back flat!
3. Side Planks
Reps: 45 seconds per side
The Setup: Lie on your side with your legs straight. Prop yourself up on your elbow, ensuring it is directly under your shoulder.
The Move: Lift your hips off the ground until your body forms a straight line from head to heels. Hold this position, keeping your core tight and your chest "open" (don't lean forward).
V&P Pro Tip: If this is too hard, you can modify it by bending your knees and lifting your hips from the knees instead of the feet.
4. Hollow Body Holds
Reps: 30 second hold
The Setup: Lie flat on your back with your legs straight and arms extended over your head.
The Move: Contract your abs to lift your shoulders and your legs about 6 inches off the floor. Your body should look like a shallow "C" or a banana.
V&P Pro Tip: Just like the Dead Bug, if your lower back leaves the floor, the exercise is over. Lift your legs higher if you need to until your back is flat again.
5. Mountain Climbers (Fast)
Reps: 45 seconds
The Setup: Start in a standard high plank position (top of a pushup) with your hands under your shoulders and a flat back.
The Move: Drive your right knee toward your chest, then quickly switch and drive your left knee toward your chest. It should look like you are running against the floor.
V&P Pro Tip: Keep your hips low! Beginners often pike their butts up in the air. Keep that back flat and use your core to move your legs.
The Full Routine
Perform all five exercises back-to-back. Rest for 60 seconds after completing the set. **Repeat for 4 rounds total.**