EN­DURANCE (8 min­utes)

DO EACH EX­ER­CISE FOR 30 SEC­ONDS, BACK TO BACK. IN­CREASE SPEED FOR THE LAST EX­ER­CISE TO REV UP FAT BURN. REST FOR 30 SEC­ONDS AF­TER EACH SET. RE­PEAT FOR AN­OTHER ROUND.

Shape (Singapore) - - Shape Your Life Celebrity -

SET 1 1DUMBBELL SqUaT pRESS Works whole body Stand with feet wider than hip-width. Bend el­bows and bring dumb­bells to front of shoul­ders, keep­ing el­bows close to ribs. Lower into squat, push­ing butt back and down to knee level to start [A]. Us­ing en­ergy from legs, stand and drive dumb­bells to­wards ceil­ing in a swift mo­tion, el­bows slightly bent [B]. Keep core tight and chest up.

2DUMBBELL Row Works legs, back and arms

Stand with feet hip-width apart. Hinge for­ward from hips as you hold dumb­bells, palms fac­ing each other [A]. Pull dumb­bells to­wards ribs [B]. Keep back straight and core tight.

3SqUaT Works quads, ham­strings, calves and core

Stand with feet wider than hip-width. Push butt back and down to knee level as you lower body. Knees are bent at about 90 de­grees. Keep weight on heels [shown].

SET 2 4LUNgE Works lower pRESS body, shoul­ders and core

Stand with feet hip-width apart. Hold dumb­bells in front of shoul­ders, keep­ing el­bows in [A]. Step right leg back and bend both knees at 90 de­grees, as you drive dumb­bells to­wards ceil­ing [B]. Keep core tight and chest up. Re­peat on other side, step­ping right leg for­ward and left leg back.

5pUSH- Up Works chest and core

Start in high plank: Hands slightly wider than shoul­ders, feet hip-width apart [A]. Tighten core and squeeze butt as you lower chest to el­bow height, el­bows bent at 90 de­grees [B]. Push ground away and straighten arms as you re­turn to start­ing po­si­tion. To scale down, lower knees to ground.

6LUNgE Works lower body and car­dio

Stand with feet hip­width apart, hands on hips. Step left leg back and lower body, bend­ing both knees at 90 de­grees. Back knee should be hov­er­ing a few cen­time­tres above ground [shown]. Re­peat on other side, step­ping left leg for­ward and right leg back.

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