<http://schema.org/articleBody>
"  After a long and crappy day, there&amp;#039;s nothing like a good, hard workout to get out your rage, get the endorphins going, and get you feeling better. But also after a long and crappy day, you want to minimize gym time and maximize couch time. So imagine my delight when the ridiculously toned Nike master trainer Traci Copeland came to Cosmo HQ to give the staff a live version of her Vinyasa Rush Workout, a studio-esque 15-minute routine designed exclusively for the Nike+ Training Club app (a full-body training app that offers customized plans for running, say, a half marathon, plus programs from high-profile trainers to get you lean and sexy). A mixture of core- and limb-strengthening moves and traditional yoga poses, Traci&amp;#039;s workout \u2014 officially hitting the app February 1 \u2014 really gets your blood pumping, your breath flowing, and your mind relaxing in no time at all. Best part: It&amp;#039;s totally, 100 percent free. For the IRL class, Cosmo staffers broke into duos and switched off between series of forearm planks, pushups, high jumps, lunges, abdominal twists, squats, bridges, and other moves that I don&amp;#039;t even know the name for (knee kicks? Knee-high runs? Knee something). This was all followed by a short, sweet sequence of sun salutations and folds that left everyone feeling happy, zen-ed out, and like they&amp;#039;d just gotten a serious gym session in. Basically, a perfect, so-quick-it&amp;#039;s-over-before-it-really-begins combo of pure body bliss.  The next day in the office, everyone was super sore. Even me, a self-IDed yogi-in-training. Download the app here, but be warned that you&amp;#039;ll never be able to use &amp;quot;I&amp;#039;m too busy&amp;quot; as an excuse not to work out again. Related: 4 Exercises to Tone Your Butt How to Get Flat Abs in No Time  4 Moves to Strengthen Your Core  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.cosmopolitan.com/health-fitness/advice/a19593/traci-copeland-workout/>