A Full-Body Workout You Can Do Anywhere

Nike Master Trainer Kirsty Godso gave us some much-needed tips.

By: Jodi Taylor
Photography: Weston Wells

No secret here that we’re always on the hunt for fitness inspo, and lately we have found that inspiration in Nike Master Trainer Kirsty Godso. Five minutes spent scrolling through her Instagram (which is an enticing mix of gym pics and beach shots) will leave you wanting to know every single detail of how she gets a body like, well, *that*. Think washboard abs and perfectly sculpted arms and legs that are just the right amount of muscular, all the while maintaining a feminine and slightly curvy physique—where do we sign up? The first step was getting the secrets from the workout guru herself, so we set out to Equinox one morning to learn her ways. After a few hours in the gym together, we can promise you this: This is our go-to circuit for the rest of the year, and then some.

 

 


MOVE #1

BEAR CRAWL

Start in a crawl position with your hands under your shoulders and your knees under your hips. Tuck your toes and lift your knees one inch off the floor. Moving opposite hand and foot at the same time, move forward in a controlled crawl, keeping your back flat, neck long, and knees close to the floor. Take a few steps forward on each hand, then reverse the movement to go back to your starting spot. Continue for one minute.

 


MOVE #2

DONKEY KICK PUSH-UP

Begin in a strong push-up position with your hands under your shoulders, a long flat back, and your abs braced tight. Lower your chest towards the floor in a push-up, then as you drive back up, pushing through the heels of your hands, shift your weight slightly forward and kick your feet up towards your butt. Land with control and repeat. Do 10 reps. As you improve, try to take out the pause between the push-up and the donkey kick!

 


MOVE #3

BURPEE TUCK JUMP

Use this exercise to really drive your heart rate up. As you improve, try to move even faster while maintaining control. Standing tall with your feet just outside your hips, drop to the floor as smoothly as possible into a push-up with your hands under your shoulders and your elbows tight to your body—use your abs to control your body so you dont slam on the floor in the push-up. Quickly jump your feet back in just outside hip width, and drive away from the floor in a jump using your arms to help pull you up higher, and tucking your knees up as your feet leave the floor. Land with bent knees every time. Do 10 reps.

 


MOVE #4

SINGLE-LEG KNEE DRIVE

The Single-Leg Knee Drive is a great move to light a fire in your legs and help you increase speed and power. Start by standing with your feet hip width apart. Take a long lunge back on one side, and drop your back knee towards the floor, keeping your chest up and back straight. From the base of the lunge, push through your front foot to drive the back knee forward and up into a knee drive position while your front foot hops off the floor. When you land, the same leg steps straight back into the next lunge. Do 15 reps on each side, and be sure to use your arms to get more momentum in this move.

 


MOVE #5

LATERAL SHUFFLE

Start in an athletic shuffle position with feet outside hips and a bend in your knees. Keep your chest up and eye gaze forward. Shuffle three steps to the left and touch down with your inside hand, then repeat in the opposite direction. Stay low and move fast; you want to maximize the speed and agility in this move, and get low in the legs to work the inner thighs. Repeat for one minute.

Take a one-minute recovery and repeat this circuit twice more.

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