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运动器械：小哑铃
全身运动 极速燃脂 Full Body Burnout
admin
March 10, 2014
This fat blasting routine will work your entire body in 15
minutes! You will need a mat, a pair of dumbbells (4-10 lbs), and plenty
of water.
Sumo Squat Into “T”
On the squat down, you want your feet to be slightly wider than your
shoulders, and always keep your posture in neutral position, meaning you
don’t bend forward. When you squat down, bring your arms in, so that
the weights go into your chest. On the way up, extend your arms straight
out so that you make a T with the upper body. Keeping the upper body
perfectly still to engage your core much more. Squat down 90 degrees or
to a level that’s comfortable for you. Always bend the knee towards the
first and second toes without going over the toes. When you come up into
a full extension with your arms, that’s when you breathe out. Breathe
out when you come up and pause for a second at the very top. Do 25-35
reps. WORKS GLUTES, QUADS, SHOULDERS
Alternating Lunge Behind & High Lateral Raise
Do a curtsy step behind. Keep your balance while stepping all the way
behind. Slightly bend the body for a better stretch. Twist into the
back leg. Breathe out when you do a shoulder press, curtsy, and step to
the side and behind. Maintain perfect posture throughout the exercise,
always keeping the abs tight. Step one leg at a time, pause as you reach
up and over your head to maintain balance and perfect posture, and do a
slight side crunch with the abs. Extend and breathe. The forward leg
should always be facing the front just like your spinal alignment and
head position. Go one step at a time, take your time, and maintain
perfect balance. Focus on the exercise. Do 15 reps on each side. WORKS GLUTES, QUADS, SHOULDERS
Jump Squats
Stand with feet wider than shoulder width, fingers lightly touching
each other in front of you. Squat down low, then explode up into a jump,
landing flat on your feet, back into a squat. Do 15 – 25 reps. WORKS GLUTES, QUADS, CALVES
Calf Raises
Stand with your feet slightly apart and hands relaxed at your sides.
Roll back on your heels, then forward onto your toes. Keep posture
straight. Do 25-35 reps. WORKS CALVES, LEGS
Knee Push Up
Get on all fours with legs crossed on top of each other. Slightly
raise your legs off the mat and keep knees bent, doing a push. Keep neck
in neutral position. WORKS CHEST, SHOULDERS
Tricep Dip w/One Leg Up
Sit on the mat with knees bent and hands beneath your shoulders,
palms facing forward. Rest one foot on your heel and raise the other
leg, along with your entire body, by pushing off your triceps. Lock your
elbows as you raise your body. Bend your elbows and slowly return
towards the ground, but do not touch the ground. Do 10 reps on each
side. Keep your abs tense throughout the exercise. This is a great
exercise to battle the arm jiggle and can be done anywhere. WORKS ABS, CORE, GLUTES, TRICEPS
Arm Circles
Stand with feet slightly apart and arms extended out at shoulder
level. Keep posture straight and start to rotate your shoulders backward
to the external rotators. Practice a nice circular motion. Do 25 reps
forward & 25 backward.WORKS SHOULDERS, CHEST, BACK
Sit Up & Twist
Keeping your legs lightly bent will ensure proper control of your
exercise. Breathe out on the way up into a full sit up position, lightly
curving the back and twist when you’re all the way up at the top. Try
your best to twist at 90 degrees while keeping your arms straight all
throughout the exercise. Breathe out on the way up, twist, keep the abs
tight on the way down. This works a little bit of your arms as well.
Keep focused on each and every rep. Go as fast as you can but always
maintain perfect control. Throughout the floor exercises, if you feel
like your abs are getting too tight, cross your ankles and hug your
knees towards your chest, gently rolling from side to side for a few
seconds to loosen the abs. As always, drink plenty of water. Stop if you
feel any discomfort or pain. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES, SHOULDERS
Cocoon Crunches
Legs and arms crossed, begin to crunch. Keeping the legs crossed at
90 degrees will contract the abs from the lower part upward. While
maintaining that, crunch up as high as you can with your arms crossed.
Focus on breathing out on the way up and firm up the abs on the way
down. After 15 reps, switch your legs and arms, wrap your hands
together, legs at 90 degrees at the hips. Throughout this exercise, keep
your neck in neutral position. Do not strain. If it gets too difficult
for you, point your chin towards your chest. Do 30 reps. WORKS ABS, CORE, HIP FLEXORS
Rock & Roll Abs
Position yourself on your elbows and toes. Your shoulders should be
directly over your elbows and your weight on your toes. Keep your body
in a perfect line. Proceed to twist your hips from one side to the
other. Contracting your abs, breathe out with each twist. Go as fast as
you can but maintain perfect control. Do 15 reps on each side. WORKS ABS, CORE, OBLIQUES, SHOULDERS
High Knee to Elbow
Stand with your feet together and elbows bent in front of you, palms
facing each other. Alternating the legs back and forth in a high knee up
step, try to keep the elbows still in front of you and bring your knee
up to your elbow. Breathe out and squeeze your abs as hard as you can
with every crunch up. Focusing on your abs is crucial to making this
exercise work properly. Maintain perfect balance & posture, and
think about what you’re doing by focusing on the muscle that’s at work.
Do 10 reps on each side. WORKS ABS, CORE, HIP FLEXORS
Sumo 180 Jumps
Stand with feet wider than shoulder width and hands in a prayer
position in front of you. Squat down, then jump about 180 degrees,
facing one way, then the other way. Keeping your hands in the prayer
position in front of your body maintains a nice, perfect core and
perfect posture. One step at a time, keep total control. Do 20 reps. WORKS CALVES, GLUTES, QUADS
High Knee Shuffle
Stand with feet wider than shoulder width apart, elbows bent at your
sides, hands making a fist. Shuffle from side to side, alternating
bringing your knees up towards your chest after each shuffle. Begin your
exercise by keeping a nice & steady pace to ensure that you have
total control. Focus on the end with a slight pause when you pull your
knee up. Go as fast as you can to increase your heart rate and give your
metabolism a boost throughout the day. Do 15 reps on each side. WORKS ABS, CORE, HIP FLEXORS
Star Jumps
Squat down and touch the ground, bringing your glutes down to the
floor, trying to keep your shoulders and chest up. When you leap into a
jump, extend your arms. Land softly and proceed to go immediately down
into a squat. Breathe out on the way up. Jump as high as you can and
squat down in control to get that nice bubble butt! Do 20 reps. WORKS GLUTES, QUADS, SHOULDERS
Knee Highs
Stand with elbows bent 90 degrees, palms facing down. Bring your knee
high toward the hand while jumping. Alternate. Continue for 15-25 reps
or 30 seconds. CARDIO
Mountain Climbers
Get on all fours, feet shoulder width apart. Raise your tush and
alternate bringing your knee toward your arm pit. Continue for 15-25
reps or 30 seconds. CARDIO
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