This Quick Workout Will Shock Your Body In All The Right Ways

This Quick Workout Will Shock Your Body In All The Right Ways

Workouts at Switch Playground live up to their name—they’re fun, and very, very different. After all, that’s the point of Switch, developed by fitness guru Steve Uria, who hails from Cape Town, South Africa, where Switch is already a staple on everyone’s must-do workout list. The first U.S.-based studio is now open in New York City, and we’ve got a sample workout for you to try at home.

An everyday workout at Switch coalesces a dynamic mix of activities that will literally get it done when your body needs a total-body asskicking. “The idea is that the ultimate way for adults to feel like kids at a playground is to have a lot of options to stimulate yourself (a.k.a. your muscles),” says Uria. “All the routines are centered around functional training, how the muscles and joints work together in real-life movement, maximizing the benefit in minimal time when applied to circuit training.”

All class routines start with a dynamic yoga warm-up, followed by quickie circuit—you’ll need an ankle resistance band (like this one), dumbbells, and a floor mat.

Complete each move in each circuit two times through before doing the cardio boost.

How to: From tabletop position, separate your knees wider than hips-width distance apart, then sit back to your heels so your heart can melt to the floor, forehead on the mat (a). Rest your forehead on a block or place a blanket between your knees if necessary (b). Stay here for 10 breaths or more, focusing on breathing deeply in through your nose, feeling the breath as it flows. Hold for 30 seconds.

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