PUSH YOUR METABOLISM TO THE NEXT LEVEL WITH A WORKOUT THAT RAISES YOUR HEART RATE AND BUILDS MAJOR MUSCLE. KARIN SHAY DEMONSTRATES THIS KILLER ROUTINE.
This total-body workout takes conventional exercises and steps them up a notch or two. Each exercise should be completed once for 12 to 15 reps. Once you have 2nished ahh of the exercises, start again from the top. Do this cycle three times.
[A] Take a narrow grip on a barbell. Space your feet wider than shoulder-width apart with your toes angled out 45 degrees.
[B] Take a deep breath in as you bend your knees to squat, keeping your chest tall and your heels on the floor. Ex- hale as you extend your legs to stand. Repeat immediately.
[A] Start by holding a sandbag or weight with both hands above your head. Take a step forward and lunge by bending both legs to lower toward the ground. Make sure your front knee never goes beyond your toes.
[B] As you move, rotate the sandbag from above your head toward the side of your front leg. Step back, then repeat on your other side. Complete the same amount of reps on each leg.
[A] Begin by standing on the floor about a foot-and-a-half away from & strong step or bench. Hold a lightweight in each hand. Step your right foot behind you and lunge.
[B] Press through your left foot and step forward with your right, placing it flat on the bench.
[C] As you extend your leg to rise onto the pl&tform, lift your left knee in front of you. Step back to the floor with your left foot, then your right. Finish all reps on one side before switching to the other.
[A] Begin in a low squat with your weight in your heels and your eyes ahead.
[B] Extend your legs explosively to jump into the air, using your arms to help propel you upward. Land softly, absorbing the impact by bending your knees as you return to the starting position. Move fluidly and immediately into your next rep.
Get into a push-up position on the floor, holding on to either side of & BOSU’s platform. Place your toes on top of another BOSU behind you. Maintain & flat back and straight arms. Alternate driving each knee toward your chest while keeping your hips level with the ground.
PHOTOS BY CHRIS V. LINTON Follow @chrisvlinton
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Know where to hold ’em
It’s not just how much you hoist – it’s where you hold your weights that will make a difference.
- At your sides: Helps improve grip strength.
- One side only: Helps improve core strength (switch sides with each set).
- Across your back: Puts pressure on the glutes.
- In front: Shifts focus to the quads.
Lunge like a champ
It’s tough to find someone who can master the lunge right off the bat. Whether you are using barbells, dumbbells, sandbags, or simply your body weight, keep these form tips in mind to get the most out of each “love to hate ’em” rep.
- Ensure that your front foot remains straight with your toes pointing forward.
- Bend as deep as you can – try to lower your rear knee to only an inch or two above the ground.
- Brace through your core and retract your shoulder blades to open your chest and help keep your torso tall and upright.
- Just starting out? Perform all reps on one leg before switching to the other. Gradually work your way up to alternating or walking lunges, which require a bit more abdominal strength, stability, and balance.
- Always push off through the sole of your front foot to stand; your rear leg will be making contact through the ball of your foot, which doesn’t give you much leverage.
Pump up your plyo
There are tons of explosive, calorie-scorching moves that you can swap into this workout if you don’t have a BOSU ball. Each of these requires no equipment – just a bit of space for you to move around and enough clearance for you to jump as high as you can.
- Skaters: Jump from side to side, allowing your non-jumping leg to swing behind the other and moving your arms in the direction you leap.
- Floor jacks: From a push-up position on the ground, alternate jumping your legs out and in while maintaining a flat back that’s parallel to the floor.
- High knees: Jump from foot to foot, raising your knees in front of your body as high as you can.
- Burpees: Crouch down and place your palms flat on the ground. Jump your legs back into a push-up position, hop them forward, and then leap straight into the air.