Thursday, January 22, 2015

Your 30-Minute Fat-Fry Fusion Workout http://ift.tt/1Gzuz7x


Today's Get Fit 2015 Challenge workout mixes jump rope with strength training to boost your metabolism and maximize your calorie-burning potential. If you don't have a jump rope, fake it and simply jump (or run) in place. This is a 30-minute workout, but you've got this! The program has been building up to this, and there are even a couple of minutes of active rest during the workout; stretching your quads has never felt so good.


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 two-minute breaks between each 15-minute set. Cool down with three to five minutes of stretching.





















































































TimeExerciseNotes
0:00-1:00Jump Rope
1:00-2:00Squat With Side CrunchWork your obliques.
2:00-3:00Jump RopeWarmup.
3:00-4:00Alternating Side LungeKeep your chest up.
4:00-5:00Jump RopeAlternate legs for 5 single-leg hops.
5:00-6:00Knee HugsActive rest; stretch legs, glutes, and lower back.
6:00-7:00FroggerFocus on your abs.
7:00-8:00Jump Rope
8:00-9:00Trunk TwistMovement is smooth and controlled.
9:00-10:00Jump Rope
10:00-11:00Plank With Arm CirclesSwitch sides after 30 seconds.
11:00-12:00Quad StretchActive rest; stretch the front of your thighs.
12:00-13:00Deep-Lunge TouchGo low to work the glutes even more.
13:00-14:00Jump Rope
14:00-15:00Pilates ScissorsFocus on keeping abs pulled to spine.

To get details on each move, keep scrolling.


Squat With Standing Side Crunch



  • As you return to standing from your squat, bring the right elbow to the right knee to perform a side crunch.

  • Alternate sides with every rep.


Alternating Side Lunge



  • Step out wide to the left and bend your left knee, keeping the right leg straight. Press through the heel to return to standing.

  • Alternate sides with every rep.


Knee Hugs



  • Pull knee into your chest and hold for a couple of seconds, then switch legs.

  • This is a nice stretch for the glutes and lower back surrounding the leg you are hugging and for the front of the hip around the standing leg.


Frogger



  • Start in a plank position, jump both feet to your hands, and then jump your legs back to plank.

  • You can modify by stepping feet to your hands one at a time and then stepping back into plank.


Trunk Twist



  • On your back with knees bent to 90 degrees, twist your torso to lower your legs to the floor.

  • Use your abs to return your legs to starting position, and then switch sides.


Plank With Arm Circle



  • In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side.

  • The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.


Walking Quad Stretch



  • Catch your right foot as you bend your right knee, bringing your foot to your butt to stretch your quad.

  • Release your right leg, step forward onto your right foot, and stretch your left quad.


Deep-Lunge Touch



  • Take a large step backward with your left foot, coming into a deep lunge, and touch the floor with your left hand.

  • Return to standing and repeat on the other side.


Pilates Scissors



  • Lie on your back with both legs in the air and your head and shoulders off the ground; hold your right ankle as you lower your left leg toward the floor.

  • Keep your abs pulled to your spine, and switch legs.









from POPSUGAR Fitness http://ift.tt/1Gzuvof

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