SPOTLIGHT: HEALTH AND FITNESS

The 6-1-4 Workout you can do anywhere,

anytime.

Workout By Charles Gibson Photos by Spencer Lookabaugh

Columbus, we know you love fitness! Whether it’s yoga in the park or bicycling down a trail, the capital city is a great place to get healthy. As we approach fall and back-to-school, we wanted to give you a workout that could be done in 11 minutes at anytime and anywhere you have the space and inclination. So we met up with personal trainer Charles Gibson, owner of Charles Gibson Fitness LLC who also does group classes and Thai massage, and asked him to make a workout specifically for Columbus—the 6-1-4 workout!

Do these moves anytime to get at least 11 minutes of cardio that will work your heart and your muscles. Always check with a doctor before you start any workout.

The first six minutes will focus on legs. Do two circuits of these exercises at 30 seconds per exercise. →

Modification for beginners: Tap to side Modification for advanced exercises: Star jump

Modification for beginners: Halfway Modification for advanced exercises: Squat pulese

Modification for beginners: March Modification for advanced exercises: Steam engines—high knee with twist

Modification for beginners: Reverse Modification for advanced exercises: Front lunge to back lunge

Modification for beginners: Bend knees to kick Modification for advanced exercises: Add a punch

Modification for beginners: Hold Modification for advanced exercises: Hips up kick feet up →

This one minute will focus on the core. Do one circuit for one minute →

Modification for beginners: Knees down/only 30 seconds to start Modification for advanced exercises: Lift leg (alternate)

The final four minutes of the workout will focus on arms. Do two circuits of these exercises at 30 seconds per exercise →

Modification for beginners: Slow pace Modification for advanced exercises: Crossbody Modification for beginners: Knees down Modification for advanced exercises: Hand lift

Modification for beginners: Shoulder tap Modification for advanced exercises: Alligator crawl

Modification for beginners: Keep head down opposite arm/leg Modification for advanced exercises: Both arms and legs lift together ♦