Burn fat fast

Glamour (South Africa) - - Front Page -

In eight steps

Your train­ers

Bon­nie Micheli and Tracy Roe­mer, co-founders of Shred415, a per­sonal train­ing and fit­ness cen­tre, and the cre­ators of bon­nie­and­tracy.com. You’ll need A re­sis­tance band. Do 15 Reps of each ex­er­cise in this or­der, twice, three to five times a week.

1One- two step Works arms, legs and butt.

Stand with your feet wider than hip­width apart and place a re­sis­tance band around your an­kles. Step right twice, twist­ing your torso to the right and punch­ing your left arm across your body, as shown. Re­turn to start; re­peat on op­po­site side for one rep. Do 15 reps.

5Tick- tock Works core and legs.

Stand with your feet hip-width apart and place a re­sis­tance band around your an­kles. Lift your left foot a few cen­time­tres out to the side, as shown, squeez­ing your glutes. Re­turn to start; re­peat on op­po­site side for one rep. Do 15 reps.

2 Lunge and pull

Works arms, back, butt and legs.

With a re­sis­tance band around your wrists, step your left foot back into a lunge, rais­ing your arms over­head, then open them to pull the band apart, as shown. Re­turn to start; re­peat on op­po­site side for one rep. Do 15 reps.

6 Plank touch Works arms and core.

Start in a high plank with a re­sis­tance band around your an­kles. Lift your hips into a pike; touch your left hand to your right an­kle, as shown, then re­turn to a plank po­si­tion. Re­peat on op­po­site side for one rep. Do 15 reps.

3 Knee tuck Works core and legs.

With arms over­head and a re­sis­tance band around your wrists, bend at the waist, push your left foot back and bend your right knee. Pull your el­bows to your chest, as shown, lift­ing your left knee be­tween them for one rep. Switch sides. Re­peat. Do 15 reps.

7 V crunch Works core and legs.

Lie down with a re­sis­tance band around your an­kles, legs ex­tended up in a V, feet flexed. Lift your head and shoul­der blades off the floor, then crunch up to bring your hands be­tween your legs, as shown. Lower your head and shoul­ders for one rep. Do 15 reps.

4 Jack tuck Works arms, core and legs.

Start in a high plank with your feet to­gether and a re­sis­tance band around your an­kles. Keep your abs en­gaged as you jump your feet out to the sides, as shown, then back to­gether. Jump your feet for­ward into a tuck, then re­turn to start for one rep. Do 15 reps.

8 Sit- up punch Works core, arms and legs.

Lie face up with your knees bent, heels on the floor and a re­sis­tance band around your an­kles. Lift your torso 45 de­grees, then punch quickly four times, as shown, al­ter­nat­ing sides. Lower your torso down to the floor for one rep. Do 15 reps.

Bon­nie Micheli and Tracy Roe­mer give new mean­ing to the word car­dio. This heart rate-rock­et­ing rou­tine blasts away the kilo­joules and of­fers to­tal body re­sis­tance train­ing – all with­out the tread­mill.

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