Betina Gozo is a Nike Master Trainer and Vital Proteins® ambassador. 

Get a little taste of my favorite workout moves! You can complete this exercise routine in the comfort of your own home. All you need is yourself – no equipment required. I always mix up my workouts with a little bit of core activation and strength to start and follow it up with conditioning because getting that heart rate up is so important. 

So, what are you waiting for? Add these exercise moves to your weekend plans and stay hydrated with a refreshing collagen drink like Vital Proteins Collagen Water™.

Betina Gozo's Full-Body Workout Routine

Start with these:

• Shoulder Taps: 20 reps on each side
• Leg Lifts: 20 reps total 
• Eccentric Split Squats: 10 reps on each side at 5 second eccentric
• Eccentric Push-Ups: 10 reps at 5 second eccentric

Complete these moves 3x each.

Finish with these: 

• High Knee Runs: 20 seconds on, 20 seconds off
• Shuffles: 20 seconds on, 20 seconds off.

Complete these moves 5x each.

Your Fitness Glossary

Shoulder Taps

1. These are a great move to do before any workout because it helps activate your core stabilizers.

Leg Lifts

1. Lay on your back with your hands at your side. You could put your hands under your butt if it makes you feel comfortable. 
2. Start with your legs up in the air, and lower them slowly, only lowering them to the lowest point you can keep your core engaged.
3. Keeping your back straight, use your lower back to bring the legs up.
4. To scale this movement, lower one leg down at a time, alternating between each leg. 

Tempo Movements

These are my favorite movements to incorporate into strength training that also works for anyone at any level. When you do a movement at tempo, it helps you focus on your form and engages a lot of your stabilizers more than if you were moving quickly.

This will help you build muscle and get stronger! I specifically like to train at a longer tempo, the lowering/lengthening phase of a movement. So, for example, on a push-up, you would lower yourself down for 4 or 5 seconds, then either push yourself up fast or just reset on your knees and bring yourself back to the push-up position.  

Tempo/Eccentric Split Squats

1. Standing up tall, bring one leg back behind you so you are in a split stance. 
2. Keeping your core engaged, slowly lower your back knee to the ground, letting your front leg bend at a 90° angle.
3. Try to lower yourself for 4-5 seconds, then driving through your front heel, bring yourself back up to the split stance. 
4. Keep in mind, this is not a lunge/stepping motion, so your feet are staying stationary where they are the whole time. 

Tempo/Eccentric Push-Ups

1. See above.

High Knee Runs

1. Run in place, driving your knees up!  

Lateral Shuffles

1. Set two points about 10 feet apart.
2. Starting at one point, stay nice and low, and shuffle to the side to the next point then touch the other point.
3. Then shuffle back.  

Photos: @betinagozo/Instagram