PHOTOGRAPHS BY CASEY STEFFENS
There are a plethora of digital workouts available to stream — more than ever before with gyms closed and everyone working out at home. If the choices feel overwhelming, here is our basic old-school workout anyone can do — and it’s free!
The SOS Circuit Workout was designed by Ngo Okafor, the owner and founder of Iconoclast Fitness in NYC, who has transformed the physiques of such celebrities as Brooke Shields, Iman, Mariska Hargitay, and Kate Walsh, among others. He’s also the ripped guy in these pictures.
The workout is easy to follow with tried and true moves that hit every body part. The starting position is in the inset photo. Do 15 reps of each exercise and go for 3 rounds — or just do 1 round for an express total body workout! In between each round we’ve got cardio intervals from which to choose. Hand weights are required, but other appropriately weighted objects can be substituted like wine bottles, water jugs, or elastics. Get creative!
No workout should start without a warmup. Ngo also designed a previously featured 5-minute routine you can follow HERE. It makes a great cool-down too!
Stay fit, stay strong, but more importantly… stay healthy!
UPPER BODY
OVERHEAD PRESS
Feet shoulder width apart, press weights straight up with arms in line with feet
BENT-OVER ROWS
Hinge at hips, keep back flat, and elbows tight to body
PUSH-UPS
Keep core tight and hips straight with no sag or pike
BICEPS CURL
Keep palms facing forward, elbows at side and tight to body
TRICEPS DIP
Keep fingers pointing forward and weight on heel of the hand to take pressure off the wrists
LOWER BODY
SQUATS
Picture imaginary chair and sit — keep knees at 90 degrees
FRONT LUNGES
Chest up and core tight, step out keeping knees at 90 degrees —
alternate legs or do 15 on each side
SIDE LUNGES
Keeping feet and knees pointed forward, sit back into imaginary chair —
even though you’re going sideways
SINGLE LEG BRIDGES
Press through heels and raise glutes —
can also be done with both feet on the ground
ABS
Choose two different ones each round
CRUNCHES
Keeping back flat on the ground and elbows wide, lift chest
ALTERNATING TOE TOUCHES
Lying flat, reach and touch opposite hand to foot
BICYCLES
Alternate touching opposite elbow to knee
FLUTTER KICKS
Lift feet 6 inches from the ground, legs straight, and alternate kicks
JACKKNIFE
With hips as fulcrom point, bring knees to chest
SIDE PLANKS DIPS
Keep body straight and lower hip to ground — or just hold body straight for count of 15
CARDIO INTERVALS
Pick your favorite from below and go for 30-60 seconds, depending on fitness level. Jumping rope, running in place, or high-knee marches are other great cardio options!
JUMPING JACKS
Feet together, arms at side – jump feet out and clap hands over head
JUMP SWITCHES OR STEP-UPS
Place foot on bench or step, drive knee up into jump, and land on opposite foot —
or just step up alternating legs
MOUNTAIN CLIMBERS
Keep back flat, core tight, and run in place
SPEED SKATERS
Starting on outside leg, jump laterally to land on opposite leg
