The Best Winter Workout For Recharging Your Body
Taryn Toomey developed this energizing, toning 60-minute workout exclusively for SELF. Cue up her playlist and do each move in the order below on the beat. (Use a mat and keep a towel and water bottle nearby—you will sweat!)
Photo: Ben Grieme
Part 1: Open Up
Gliding Light: Stand with feet shoulder-width apart. Shift weight to right foot, then hop to left foot, letting right foot glide up behind calf, as you pump arms down and left, as if throwing a ball. Switch sides; repeat. Continue for entire song.
♪ “All These Things That I’ve Done,” The Killers
Part 2: Ground Yourself
Down And Up: Stand with feet hip-width apart. Bend knees, place palms on floor and jump feet back into a plank, keeping belly engaged. Jump feet between hands and jump up to return to start. Continue for entire song.
♪ “Public Service Announcement (Interlude),” Jay-Z
Part 3: Rev Your Heart
Jumping Jacks: Do jumping jacks for the entire song. Try not to hunch your shoulders, and imagine clearing space for yourself as your arms go up and down.
♪ “Every Teardrop Is a Waterfall,” Coldplay vs. Swedish House Mafia
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Part 4: Tone and Sculpt
Toe Tap: Stand with feet hip-width apart. Keep right knee over right ankle as you tap left foot behind you so you’re in a low lunge, fingertips tented around right foot. Then pull left knee in toward chest. Continue tap-and-pull motion on same side for entire song.
♪ “Royals,” Lorde
Lengthener: Start on hands and knees. Lift right leg behind you, knee bent 90 degrees, and pulse right foot toward ceiling. Extend left arm in front of you, palm up. Pull left elbow toward right knee underneath belly, then return to start position. Continue on same side for entire song.
♪ “Pumpin Blood,” NoNoNo
Lower-Body Blast: Lie faceup with knees bent and legs touching. Lift hips off floor. With hips high, tap left foot 12 inches out to your left side, then return to center. As you tap with left foot, open right knee a few inches to right, then return to center. Repeat on same side, keeping hips high, for entire song.
♪ “Knot Comes Loose,” My Morning Jacket
Leg Circle: Lie on right side with legs straight and arms positioned comfortably. Bend left knee and place foot on floor behind right knee. Lift right leg. Point toe and make small circles; during the chorus, kick through right heel to release tension; then, as song slows, go back to small circles. Continue for entire song.
♪ “Feel So Close,” Calvin Harris
Run It Out: Hop up and down to the beat of the music. Keep head straight, but imagine your body is a rag doll. During the chorus, run in place as fast as you can while wringing out your arms and wrists, releasing tension and circulating blood throughout your body. On the next verse, switch back to hops. Alternate running and hopping for entire song.
♪ “Ecstasy,” Rusted Root
Now, do the first four sculpting moves on your opposite side.
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Part 5: Wind Down
Heart Opener: Sit with legs crossed. Extend arms out to sides, palms up, shoulders soft. Make small circles with arms. Then, during chorus, turn palms forward and move them back and forth.
♪ “Bad (Live From Paris),” U2
The Reset: Lie faceup, feet hip-width apart and knees together. Place one hand on heart and one hand on belly. Breathe deeply and slowly, letting your entire body settle.
♪ “Waterways,” Ludovico Einaudi
Above: Tank, Donna Karan New York, $595; Saks Fifth Avenue. Sports bra, $85; LiveTheProcess.com. Pants, Lululemon Athletica, $78; Lululemon.com.
Styling, Lindsey Frugier; hair, Michael Johnson for Factory Downtown; makeup, Junko Kioka for Chanel; manicure, Maki Sakamoto for Chanel Le Vernis. Set design, Todd Wiggins for Mary Howard Studio.
By Laurel Leicht
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