Todays Get Fit 2015 Challenge workout mixes jump rope with strength training to boost your metabolism and maximize your calorie-burning potential. If you dont have a jump rope, fake it and simply jump (or run) in place. This is a 30-minute workout, but youve 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. Time Exercise Notes 0:00-1:00 Jump Rope 1:00-2:00 Squat With Side Crunch Work your obliques. 2:00-3:00 Jump Rope Warmup. 3:00-4:00 Alternating Side Lunge Keep your chest up. 4:00-5:00 Jump Rope Alternate legs for 5 single-leg hops. 5:00-6:00 Knee Hugs Active rest; stretch legs, glutes, and lower back. 6:00-7:00 Frogger Focus on your abs. 7:00-8:00 Jump Rope 8:00-9:00 Trunk Twist Movement is smooth and controlled. 9:00-10:00 Jump Rope 10:00-11:00 Plank With Arm Circles Switch sides after 30 seconds. 11:00-12:00 Quad Stretch Active rest; stretch the front of your thighs. 12:00-13:00 Deep-Lunge Touch Go low to work the glutes even more. 13:00-14:00 Jump Rope 14:00-15:00 Pilates Scissors Focus 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 ift.tt/1Gzuvof
Posted on: Thu, 22 Jan 2015 08:33:38 +0000
Trending Topics
© 2015