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.
Child's Pose
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.
Downward-facing dog
How to: Start on your hands and knees, then tuck your toes and press into your hands and inhale, lifting your hips up and back on your exhale (a). Keep your feet hip-distance apart and hands shoulder-width distance apart (b). Hold for 30 seconds.
Half pigeon
How to: Begin in full pushup position, palms under shoulders (a). Lift left leg and place left knee on the floor near left shoulder, gently guiding left foot toward right wrist (b). Lower down to forearms and bring right leg down with top of foot resting on floor (c). Bring chest down to floor and arms in front of you, hands out in front, fingers wide (d). Hold for 30 seconds.
Get your yoga and strength training done all at once with this strength training yoga routine:
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Squat with alternating leg lift
How to: Place resistance band around your ankles, standing about shoulder-width apart (a). Squat as low as you can go as you push against the bands to create more tension (b). As you come up to standing, lift one leg off the floor to the side, keeping your core tight, chest up, and shoulders back (c). Slowly lower leg back down (d). Repeat other side. Do as many reps as possible in 30 seconds.
Side step squat lunge
How to: Place band around your ankles, bend knees slightly, and take a step to the left with your left foot, keeping right leg bent (as if you’re squatting), extending left leg as straight as you can, keeping the tension in the band (a). Quickly take a small step to the left with your right leg, always keeping the tension in the band throughout (b). Take two more steps (so it's three total) to the left, this is one rep (c). Switch directions and alternate legs, doing as many reps as possible in 30 seconds.
Glute kick-backs
How to: Place band around your ankles, feet hip-width apart so you can feel the tension on the band (a). Leaning forward against a wall or with your hands on the back of a chair, slowly lift your left leg behind you, keeping your leg straight, foot flexed, and toes turned out slightly (b). Squeeze your glutes, then slowly lower your leg, keeping your glutes engaged throughout (c). Do 10 reps then pulse for five while holding your foot up high (d). Switch sides and repeat, alternating legs, doing as many reps as possible in 30 seconds.
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(Dance your way fit with High-Intensity Dance Cardio, the first-ever socanomics DVD!)
Lateral raise
How to: Holding three- to five-pound dumbbells, stand with feet shoulder-width apart, knees bent slightly (a). Hold dumbbells in each hand in front of body, palms facing in. Lift weights out to the sides at shoulder height, bending elbows slightly, palms now facing down (b). Do 15 reps.
Biceps curl shoulder press
How to: Holding eight- to 15-pound dumbbells, stand with feet shoulder-width apart, holding dumbbells at your sides (a). Bend elbows to curl dumbbells to your shoulders, palms facing in toward your chest (b). Open arms out to sides keeping elbows bent 90 degrees, palms facing forward (arms looking like goal post) (c). Extend arms overhead. Lower to start position, arms by your sides and repeat. Do 15 reps.
Dumbbell row triceps kick-back
How to: Holding eight to 15-pound dumbbells, stand with feet hip-width apart, arms by sides (a). Leaning forward at your waist, keep your back flat and chest slightly raised, arms hanging toward floor, palms facing in (b). Pull weights up toward rib cage, bending elbows 90 degrees (c). Then kick dumbbells backwards to extend arms straight, squeezing back of your arms/triceps, palms still facing in, then reverse motion back to start (d). Do 15 reps.
Related: 4 Women Share Exactly What They Did To Get Insanely Toned Arms
Bicycle crunches
How to: Lying flat on back, bend legs at 90 degrees, arms bent behind head (a). Bring opposite knee to opposite elbow. Then rotate to other side, making sure not to push your head with your hands (b). Continue alternating sides for 30 seconds.
Reverse crunch
How to: Lying flat on back, place your hands under your tailbone and extend your legs together up in air, toes pointed (a). Push your feet upward toward the ceiling, lifting your glutes off the ground slightly (b). Slowly lower back down (c). Continue for 30 seconds.
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Walking planks
How to: Start in a forearm plank position with elbows under shoulders, forearms on floor (a). Placing right palm flat on floor, straighten your arm, then push up onto left hand, straightening left arm (b). Lower to ground by returning right elbow and forearm to ground, followed by left side (c). Continue the sequence for 30 seconds.
