We learned from several great trainers this year at Mab & Stoke, and we loved sharing their insights with you through the Get Stoked to Work Out series. In case you missed any of those regimens – or if you’re just as excited as we are to revisit them – we’ve compiled them all below. The best part? You can do these quick workouts anywhere.

1. Give your lower back some love with personal trainer Simone Tchouke.

Fact: Inactivity is terrible for your back. But many of us lead very sedentary lives, spending long hours in the car, on the couch, and, of course, at a desk. This six-move workout from Tchouke is designed to help by relieving muscle tension and reducing pressure on discs.

The workout brief:

Do each of the movements below for 30 to 90 seconds, breathing constantly throughout. Once you’ve finished the last exercise, start from the top for a total of two to three rounds. Move slowly and with control.

  1. Cat-Cow
  2. Glute Bridge
  3. Deadbug
  4. T-Spine Rotation
  5. Bird Dog
  6. Child’s Pose to Diagonal Reach

Dealing with back pain? Mab & Stoke Recovery Cream is a full spectrum plant-based hero designed to be used post-workout or whenever you need relief from aches or soreness. Smooth Recovery Cream over everything from fatigued muscles to tight shoulders and aching backs, and enjoy its lightly woodsy scent. This highly absorbent cream combines traditional botanical infusions, aromatherapy and key concentrated extracts to create a next level soother you won’t want to live without.

2. Fire up your arms and shoulders with the founders of The Ness.

Activating your upper body comes with tons of benefits, like helping you maintain the strength you need for everyday activities, according to Aly Giampolo, co-founder of The Ness, a New York City-based fitness studio and streaming service. She and fellow founder Colette Dong assembled this five-move upper-body workout. No equipment necessary – unless you’re craving an extra challenge!   

The workout brief:

Perform each exercise for one minute, then move on to the next. Repeat the circuit twice. Remember to go slow and engage your core throughout.

  1. Tabletop Triceps Push-ups
  2. Goal Post Overhead Press
  3. Army Crawl Plank
  4. Bear Plank with Row
  5. Extended Over-Under Arms

3. Get after (almost) any fitness goal by working your glutes.

Your glutes help propel you forward while running, hold your hips steady when you stand on one foot, and reduce your risk of knee and ankle injuries. And whether you realize it or not, you use them all day long – even when you sneeze, according to Tchouke. Try her glute routine two or three non-consecutive days per week.

The workout brief:

For each set, perform exercise one then go straight into exercise two. Do as many reps as it takes for you to feel like you’re working at a 7 or 8 on a 1 to 10 intensity scale. Rest for about 60 seconds, then repeat the set for a total of three rounds. Follow this pattern for each of the three sets, then give those glutes a good stretch.

  1. Romanian Deadlift + Split Squat
  2. Feet-Elevated Glute Bridge + Side Lunge
  3. Sumo Squat + Single-Leg Glute Bridge

Need an extra boost to help you chase those goals? Energy Mab Sticks are a low-caffeine botanical blend designed for pre-workout boosts, post-lunch slumps or whenever you need a pick me up. Each stick is packed with Astragalus, Dynamine™ and other key botanicals that increase energy levels and improve performance. The bright grapefruit taste is delicious mixed into water, juice or your favorite smoothie.

4. Revamp your recovery routine with Dan Daly, CSCS, owner of Train Daly.

Nobody wants muscle aches after trying a new kind of exercise – but at least foam rolling might help prevent and treat them. Try this head-to-toe cool-down from Daly to get started.

The workout brief:

Roll up and down with a little bit of side-to-side motion on all the areas noted below (and don’t roll over your joints!). Take your time and focus on tender spots.

  1. Roll out your pecs and lats around your shoulder joint. Then roll around your shoulder blades.
  2. Sit on the roller to tackle your glutes, and then roll your inner thigh muscles, quads, and hamstrings.
  3. Roll out your calves, the peroneal muscles on the sides of your legs, and the tibialis anterior muscles near your shins.

Want to double up on recovery efforts? Recovery Mab Sticks are for post-workout or whenever you need relief from aches or soreness. Each stick is packed with Turmeric, Ginger, and CBG, bringing all over relief to hard working bodies. For those suffering from chronic discomfort, start by taking two Recovery Mab Sticks per day, and then taper to one per day to keep flare ups at bay. The bright lemon ginger taste mixes perfectly with water, juice or your favorite smoothie.

5. Get ready to run with personal trainer Shodan Rodney.

Drills, strength training, and power work: the trio you need to prep for running by building your muscles and mastering your form. These two routines from Rodney will help you get all three done with minimal equipment and space.

The workout brief:

Routine 1: 

Do the following three moves on their own, or as part of your regular leg day at the gym. 

  1. Bulgarian Lunges

Do 4 sets of 8 reps on each leg. 

  1. Box Jumps

Do 3 sets of 5 to 8 reps.

  1. Seated Fast Arms

Do 3 sets of 30 seconds. 

Routine 2: 

Do the following 2 moves as part of your pre-run warm-up. 

  1. Sprinter Crunches

Do 4 sets of 30 seconds.

  1. A Skips

Do 3 sets of 45 seconds.

Ready to relax after a workout? Calm Mab Sticks are for kicking back and chilling out. Each stick is packed with CBN, Ashwagandha, Chamomile, Hops and Lemon Balm to get you into a state of deep relaxation. Use throughout the day to keep stress in check, or in the evening to ensure a restful sleep. The juicy blackberry taste is delicious mixed into water, juice or your favorite smoothie.