Tone up, burn calories, build muscles shed unwanted pounds with these seven easy moves, that combine strength training and cardio. This workout is going to be the most effective for your calorie burn and your schedule, assuming you have limited time like most of the women who read my blog.
Do each move as many times as you can in 30 seconds, while maintaining good form, then go to the next one. Complete circuit three times, twice a week.
Remember this key rule: Don’t rest! You shouldn’t do a move and then wait to do another one. Go from one move to the next to the next. So while one group of muscles is resting, you’ve moved on to a different muscle group. If you’ve done push-ups, do lunges; if you’ve done lunges, do pull-downs. Keep yourself moving!
Start by lying on the ground or mat with your legs at a 45° angle. Hold your head with both hands and lift your left elbow and cross it over to your right side, do the same for the other side. Perform 10 Reps on each side.
- Curtsy Lunge
Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.
- Twisting lunge with heel tap.
Start by standing up straight with feet about hips-width apart and hands clasped at chest height. Take a large step forward with your left foot and bend both knees 90 degrees, keeping your shoulders over your hips. Twist from the waist to turn your upper body to the left as far as you can without compromising your balance. Twist back to center, then step your left foot back to starting position. Repeat on the opposite side, this time twisting toward the right. Come back to starting position to repeat one rep, and continue to alternate sides.
- Hip heist push-up.
Go into plank position, pull the body in stand position, and jump with the arms above your head. Go back in the plank position, and repeat it as fast as possible.
Go into plank position, pull the body in stand position, and jump with the arms above your head. Go back in the plank position, and repeat it as fast as possible. Repeat the exercise ten times and you are good to go.
- Figure 4 squat with front shoulder raise.
Stand with feet hip-width, a 5- to 8-lb dumbbell in each hand, palms facing in. Cross right ankle over left knee Lower into squat while raising arms in front.
Return to start.
- Side Plank Circles:
Side Plank targets your oblique muscles, muffin tops, love handles, lower belly pooch and tones your bum.
Begin in standard plank position. With your abs engaged, rotate your right shoulder and hip up toward the ceiling in one fluid movement, twisting your feet so that the inside of your right foot and the outside of your left foot rest on the floor. Extend your arm so that it’s pointing toward the ceiling. Return to the starting position.