10-MIN WORK­OUTS

Fast and ef­fec­tive so you have more time to party.

Shape (Singapore) - - On The Cover - BY JA­CLYN EM­ER­ICK PHO­TOG­RA­PHY CHRIS FAN­NING

The next four weeks will get you to your dream body by whip­ping the top trou­ble zones into shape.

We tapped Shaun T, the brains be­hind the fast-work­ing In­san­ity fit­ness pro­gramme, to be your trainer this month for sculpt­ing pool-ready abs, arms, hips and thighs. “Women tend to have a stub­born jig­gle in their up­per arms,” he says, so he built in the dip and reach move for rock-solid tri­ceps.

Plus, the en­tire rou­tine will flat­ten your belly. “Al­ways en­gage your core and ev­ery move be­comes an abs move,” he ex­plains. “Those mus­cles should be burn­ing dur­ing push-ups, jumps, squats...”

Bet­ter yet, all that su­per­firm­ing takes only 10 min­utes three times a week. “You don’t have to work out for an hour to get into bikini shape,” Shaun T says. “You can get lean and tight with a 10-minute rou­tine. But ev­ery sec­ond of it has to count.” To hit that in­ten­sity, give it ev­ery­thing you’ve got in 20-sec­ond stints as you work through th­ese eight moves.

Let’s bang it out!

2 DIP AND REACH Works tri­ceps, abs, butt and ham­strings Sit with knees bent, feet flat, palms press­ing into floor with fin­ger­tips point­ing for­ward. Press into palms (el­bows bent back rather than out to sides) to lift butt a couple of cen­time­tres off floor to start [ a]. Straighten arms, ex­tend­ing and lifting left leg and reach­ing right fin­ger­tips to touch foot [ b]. Lower to start po­si­tion. Switch sides; re­peat. That’s one rep. Con­tinue al­ter­nat­ing sides as quickly as you can for 20 sec­onds. Rest for 10 sec­onds. Re­peat.

1 SCISSORSSTANCE JACK Works butt, quads, ham­strings and in­ner thighs Stand with feet wider than shoul­der-width apart and arms by sides. Squat, reach­ing right fin­ger­tips to left foot and left arm back and up with palm fac­ing in to start [ a]. Jump, cross­ing right foot in front of left and swing­ing fin­ger­tips to chest level with el­bows bent out to sides [ b]. Land in start po­si­tion with op­po­site arms. Switch sides; re­peat. That’s one rep. Con­tinue al­ter­nat­ing sides as quickly as you can for 20 sec­onds. Rest for 10 sec­onds. Re­peat.

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