Welcome to one-a-days. "Choosing one different total body exercise a day can get you in shape fast," says celeb trainer Brett Hoebel. Rock these moves M-F along with some cardio (think: jogging or jumping rope) to ramp up your fitness fast.
MONDAY: 180[degrees] BURPEES
Start with your legs hip-width apart. Squat down and place your hands on the floor in front of you. Push both feet back into a plank (that's the top of a pushup position, with your hands placed under your shoulders). Drop to a push-up, and quickly return to a plank. Jump your feet back toward your hands, and then jump up into a standing position while turning 180[degrees] in the air. (You'll start your next Burpee facing the opposite direction.) That's one rep.
PRO TIP: "Turning in the air makes you have to jump much higher, which helps you burn more calories." says Brett.
TUESDAY: KNEE STRIKE PLANKS
Start in a plank position, with your arms straight and your shoulders over your wrists. In a quick but controlled motion, pull your right knee into your chest. Return to start, and immediately pull your left knee into your chest. Quickly return to the plank position. PRO TIP: "This type of plank is harder to balance, and increases the burn."
WEDNESDAY: ZELDA LUNGES
Stand with your feet about shoulder-width apart, then take a big step forward with your right foot. Grab a light weight or full water bottle, and hold it with both hands just above your right shoulder. Drop into a lunge by slowly bending your right knee, and "chopping" the weight across your body. Return to the starting position, bringing your hands back to your right shoulder. Switch sides by stepping forward with your left foot while swinging your hands around your head to the left shoulder (be careful!). Repeat, alternating sides and swinging your hands around your head each time.
PRO TIP: "Imagine you're like Zelda swinging her sword! The overhead chop adds extra upper body strength and you sneak in some core work."
THURSDAY: SQUAT JUMPS
Start with your feet shoulder-width apart. Bend your knees while slowly bringing your hips back to squat, like you're sitting in a chair (place your hands behind your head with your elbows out for better balance). Explode into a jump, keeping your core tight. As you land, drop back into a squat. Keep jumping!
PRO TIP: "Drive your hips back as you squat and push through your heels as you jump up. You'll work your hamstrings, glutes and thighs."
Start by lying on your back, with your feet together and your hands straight above your head. Keeping your toes pointed and legs together, raise them up toward the sky. While raising your legs, reach for your toes with your hands. Once your hands and feet meet, slowly return to the starting position.
PRO TIP: "It's OK to bend your knees if you really start to feel fatigued."
Repeat each move for 60 seconds. Rest for 2 minutes, then repeat for 2 to 3 more sets.
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|Title Annotation:||health: GET FIT FAST; exercises|
|Author:||Flynn, Sarah Wassner|
|Date:||Oct 1, 2014|
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