Burn calories and build metabolism-boosting muscle by mixing cardio bursts into your strength training; the next Get Fit 2015 Challenge workout does just that with a 1:1 ratio of cardio to strength training. The cardio portion is jumping rope, but don't worry - you won't have to do all those minutes back to back. The jumping is mixed with targeted strength-training moves. Don't have a jump rope? Fake it. Seriously. You might feel a little silly, but jumping in place for a minute is killer (and easier than dodging a rotating rope).
Directions: Perform as many reps of each exercise as you can in one minute - taking breaks as needed. Beginners, start by doing each move for 30 seconds followed by a 30-second rest period. Take a two-minute break between each 10-minute set. Cool down with three to five minutes of stretching.
| Time | Exercise | Notes |
|---|---|---|
| 0:00-1:00 | Jump Rope | |
| 1:00-2:00 | Sumo Squat and Punch | Squat, punch to right then left, stand, and repeat. |
| 2:00-3:00 | Jump Rope | |
| 3:00-4:00 | Woodchop | Switch sides after 30 seconds. |
| 4:00-5:00 | Jump Rope | |
| 5:00-6:00 | Elbow Plank Knee Drive | Alternate sides every rep. |
| 6:00-7:00 | Jump Rope | |
| 7:00-8:00 | Gate Swing | Cross feet as you jump legs together. |
| 8:00-9:00 | Jump Rope | |
| 9:00-10:00 | Up-Down Plank | Move from high plank to elbow plank. |
| REST | 2 Minutes | Then REPEAT Workout |
To learn the details and see images of each exercise, keep scrolling.
Sumo Squat and Punch
- Come into a wide sumo squat; punch to the left then right.
- Return to standing and repeat.
Woodchop
- Begin with arms up to the left, allowing the right foot to pivot as needed.
- Slice arms diagonally across body, pivoting on left foot.
- Switch sides after 30 seconds.
Elbow Plank With Knee Drive
- Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place right foot back on the ground.
- Alternate sides, bringing your left knee in.
Gate Swing
- Jump your feet wide to the sides with toes pointed outward, bringing hands to knees to increase the stretch of the inner thighs.
- Jump you legs together, crossing your feet.
Up-Down Plank
- Begin in a full plank; lower your right elbow to the mat and then your left, coming into an elbow plank.
- Put your right hand on the mat and straighten your right elbow. Do the same on the left to return to full plank.
from POPSUGAR Fitness http://ift.tt/1BCo4fz
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