Burn calories and fat, build up your muscles with this easy-to-go routine anywhere & anytime.
Nowadays we have lots of machines that can help us get a delicate and slim figure, but one of them seems to be underestimated: it’s you! Amanda Russell, a New York City personal trainer, says: “Your body is the best piece of equipment you have.”
This set of exercises, suggested by Russell, is basically a complex bodyweight training, which combines a strength move with a dynamic one. The researchers are sure that this combo turns out to be so efficient because it makes your muscles work extra time. The strength move exhausts your muscles, which means your body has to recuperate even faster before attempting the dynamic move. Such a workout makes you stronger, faster, and fitter. Moreover, it boosts your metabolism in order to burn more calories during and after your training. The best results are acquired when following this circuit two or three times a week. The first two moves are supposed to be done within 30 seconds each. Then you may rest one minute; repeat three more times. Do the third and fourth moves as written above.
#1 SQUAT AND KICK
Starting position: standing with your feet shoulder-width apart, hands behind your head, and elbows out to the sides. Make a squat sitting back as far as you can. Get back to start, and then kick your right leg in front of you with the foot flexed. One rep managed. Repeat the exercise kicking with your left leg, and continue alternating.
#2 JUMPING LUNGE
Make a step forward with your left foot and lower into a lunge. Jump off the floor, throwing your arms in front of you and switching your legs in midair, like scissors. Land in a lunge with your right leg forward. One rep managed.
#3 STACKED-FOOT PUSHUP
Get into a pushup position (arms straight) and place one foot on top of the other so that your body is supported only by the lower foot. Get low until your chest is about to touch the floor. Stay in this position for a while, and then push back to the start.
#4 CROSS-BODY MOUNTAIN CLIMBER
Get into a pushup position (arms straight). Try to reach your left elbow with your right knee, get back to start, and then try to reach your right elbow with your left knee. Continue alternating legs as fast as possible.