Shape Up in 7 Minutes
Snappy strengthening moves
From Health magazine
Get more bang for your workout
burst with these one-minute power moves from Equinox NYC instructor Omar
Sandoval's hot new Titan Method class.
Choose a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt and do all three exercises at a fast clip (hello, cardio!) before taking a 30-second rest; then whip through them again.
For the full Titan class effect, do any five moves back-to-back, rest 30 seconds, and repeat. For best results, slip this speed session in every other day.
Choose a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt and do all three exercises at a fast clip (hello, cardio!) before taking a 30-second rest; then whip through them again.
For the full Titan class effect, do any five moves back-to-back, rest 30 seconds, and repeat. For best results, slip this speed session in every other day.
Arms & shoulders: Squat and press
Stand with feet shoulder-width
apart and a pair of 8- to 10-lb dumbbells between feet. Push hips back
to lower into a squat (keep knees behind toes); grasp a dumbbell with
each hand.
Engage core, push through feet, and rise to standing, bending elbows to bring weights near shoulders. Press weights overhead; lower weights back to shoulders, then back to floor. Repeat for 60 seconds.
Engage core, push through feet, and rise to standing, bending elbows to bring weights near shoulders. Press weights overhead; lower weights back to shoulders, then back to floor. Repeat for 60 seconds.
Arms & shoulders: Clean and press windmill
Stand with feet shoulder-width
and an 8- to 10-lb dumbbell between them. Push hips back to lower into
squat (knees behind toes); grasp dumbbell with left hand. Push through
feet and rise to standing, bringing dumbbell toward left shoulder; push
it overhead.
Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat; continue for 60 seconds.
Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat; continue for 60 seconds.
Abs & back: Dumbbell plank
Get into the "up" part of
push-up position with feet wider than shoulder-width, hands each
gripping a dumbbell directly below shoulders. Your body should be in a
straight, diagonal line from head to heels (as shown). Hold for 60 seconds.
Abs & back: Plank with side snatch
Come to plank position with body straight, feet wider than shoulder-width, hands gripping 8- to 10-lb dumbbells.
Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.
Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.
Legs & butt: Shuffle dumbbell swing
Stand with feet wide, an 8- to
10-lb dumbbell between feet. Squat down (knees behind toes) and shuffle
to left, then back to center; grab dumbbell with both hands. Straighten
knees while turning legs and body to right, swinging weight up and
straight out to right as if swinging a baseball bat.
Return to squat position and repeat on opposite side; continue alternating for 60 seconds.
Return to squat position and repeat on opposite side; continue alternating for 60 seconds.
Legs & butt: Superhero jump
Get into "up" part of push-up
position; step left foot forward into lunge position, leaving right hand
on floor and lifting left hand out and back. Push into both feet and
jump up onto left foot, raising right knee and touching left hand to it.
Return to lunge, then push-up position.
Continue for 60 seconds, then switch sides and repeat.
Source: http://www.health.com/health/gallery/0,,20535402,00.html
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