By Lidija Radovanovic – Personal Trainer, Fitness first Dubai Media City
Interval training and bodyweight exercise are often championed for their effectiveness. Therefore, this cardio burner will leave you dripping with sweat and feeling great. The high intensity full body movements push you hard while the rest periods recharge you for the next round. The squats and lunges will leave your quads and gluts feeling shredded while the burpees and diver push ups keep your heart pumping and lungs burning. Get after it!
ROUNDS – 4
Type of training:
Circuit training (HIIT)
45 seconds on, 15 seconds off
1 minute between rounds
Push your hips back and bend your knees to lower into a squat then quickly step back into a rear lunge with your left and right leg and return to standing.
Squat down and place your hands on the floor. Launch your legs back so they land in a full plank position. Quickly do a push up and then jump back into your squat keeping hands on the ground.
Stand with open feet, go lower into a squat and swing your arms back behind you and then quickly jump up and swing your arms in front of your chest.
Sit with your feet lifted off the floor, knees bent into your chest and catch with your arms. Lean back and extend both legs straight, and do the same with your arms. Sit back up and return to your start position.
Stand with your feet together and your arms in front. Take a wide step to your right and bend your right knee chopping your arms to your right feet, return to standing position and do the same with your left leg.
Lie on your back with your legs bent and your feet flat. Push through your heels to raise your hips as high as you can and then pause for one second, lower to the floor and complete the reps.
Stand with your feet hip-width apart, squat down and reach your right foot. Push off both legs and jump up and to the left landing in a squat reaching your left hand to the outside of your left foot.
Raise your leg and touch your right elbow to your left knee and then do the same with your left elbow to your left knee – that is one rep.
Finish your workout with this final stretch
Sit with one leg crossed in front of the other, lean forward and reach your arms to the floor. Hold the stretch for 30 seconds and then switch the leg that is crossed in front and hold again for another 30 seconds.