OUT­DOORS

Raise your heart rate to warm up and beat the cold, then keep it there to burn calo­ries

Women's Health (UK) - - BEST BODY - THE TRAINER Niko Al­gieri, founder and trainer at Equi­lib­rium (wea­ree­qui­lib­rium.com)

LUNGE WITH TWIST

Do: 10 reps per side

Tar­gets: Obliques, glutes, quads

(a) With your sus­pen­sion trainer round a tree, hold the han­dles and lean your torso for­wards, with mus­cles en­gaged.

(b) Lunge back with your left leg, low­er­ing the knee so it’s just above the floor. Put your right arm out to the side, twisting your torso the same way.

PIKE

Do: 20 reps

Tar­gets: Shoul­ders, back (a) This one might take a few at­tempts at first. Adopt a press-up po­si­tion with both feet in the stir­rups.

(b) Keep­ing your legs straight, raise your bum to the ceil­ing, let­ting your head drop down be­tween your arms. Then straighten out to the start­ing po­si­tion. Keep that core en­gaged.

SQUAT WITH Y-RAISE

Do: 20 reps

Tar­gets: Shoul­ders, back (a) Fac­ing the trainer, grab the han­dles and squat down, sit­ting back and al­low­ing it to take your weight.

(b) Ex­plo­sively drive up, spread­ing your arms as you rise, keep­ing them straight to tar­get your shoul­ders. Then re­verse the move­ment to re­turn to a squat.

JACKKNIFE

Do: 20 reps

Tar­gets: Core, shoul­ders (a) Start in a press-up po­si­tion with your feet in the stir­rups, fac­ing away from the an­chor point.

(b) Keep­ing your hips still, tuck your knees into your chest, then straighten to re­turn to the start­ing po­si­tion. Re­mem­ber those abs.

JUMP SQUAT

Do: 20 reps

Tar­gets: Glutes, ham­strings, car­dio

(a) Hold­ing the han­dles and fac­ing your an­chor point, feet hip-width apart, drop into a squat un­til your thighs are par­al­lel to the floor.

(b) Spring out of your squat and jump off the floor, land­ing lightly on the balls of your feet and go­ing into a squat.

SUS­PENDED BURPEE

Do: 10 reps per leg Tar­gets: Core, glutes, car­dio

(a) Stand fac­ing away from the an­chor, with your left foot in the stir­rup.

(b) Lower your hands to the floor and jump back, end­ing in a plank with your legs sus­pended off the floor. Do a press-up, then jump your foot back in to stand and hop.

PIS­TOL SQUAT

Do: 10 reps per leg

Tar­gets: Glutes, quads, ham­strings

(a) Fac­ing the an­chor point, hold the han­dles and lean back­wards, rais­ing your left leg a few inches off the floor.

(b) Squat on your right leg, tens­ing your core to pre­vent any wob­bling, then fire back up to stand­ing with­out putting your foot on the floor.

LOW ROW

Do: 20 reps

Tar­get: Tri­ceps, bi­ceps, core

(a) Lie un­derneath the trainer and pull your­self off the ground with the han­dles.

(b) Keep­ing your el­bows tucked in, pull your­self up un­til your fists are by the sides of your torso. Then slowly re­turn to the start­ing po­si­tion.

WALK­ING LUNGE WITH KNEE LIFT

Do: 15 reps per leg

Tar­gets: Glutes, quads (a) Start stand­ing with feet to­gether, then lift your left leg so your thigh is at a 90° an­gle to the floor be­fore strid­ing it out in front.

(b) As your left foot hits the floor, bend the right leg un­til your left thigh is par­al­lel to the floor. Push back off the right foot to stand­ing and re­peat on the other side.

RUN­NING STEP-UP

Do: 25 reps per leg

Tar­gets: Glutes

(a) Stand in front of a raised sur­face, then put your left foot on it and push off to quickly lift the rest of your body up, rais­ing the right thigh to a 90° an­gle.

(b) Step back down to the ground with the right leg and re­peat on the other side. Then keep go­ing.

RE­VERSE BUT­TER­FLY KICK

Do: 25 reps per leg Tar­gets: Ham­strings, glutes

(a) Lie on your belly and rest your head on your fore­arms, then squeeze your glutes and lift your legs off the floor with your thighs touch­ing.

(b) Lift one leg higher un­til your thigh peels away from the mat. Lower your raised leg as the other comes up.

SQUAT AND SIDE KICK

Do: 15 reps per leg

Tar­gets: Glutes, obliques (a) Stand with your feet par­al­lel, shoul­der-width apart, with your fists clenched in front of your chest for bal­ance. Lower into a squat.

(b) Straight­en­ing the legs, rise back up, lift­ing the left leg to the side, squeez­ing the right glute and re­verse into a squat. Work the other side.

DOWN­WARD DOG VS PRESS-UP

Do: 40 reps

Tar­gets: Back, tri­ceps, bi­ceps, abs

(a) Start in down­ward dog with your hands and feet glued to the floor, chest pulling to­wards your thighs and your hips high.

(b) Bend­ing at the el­bows, lower your head and chest to­wards the floor then press back up.

STEP JUMP

Do: 30 reps

Tar­gets: Quads, ham­strings, glutes

(a) Stand in front of a step and lower into a quar­ter squat, hinge­ing back at the hips to en­gage the glutes.

(b) Force­fully thrust your hip for­wards, swing­ing your arms, and push through your feet to pro­pel your­self on to the step be­fore step­ping back down to the floor.

PLANK LEG LIFT

Do: 15 reps per leg

Tar­gets: Core, glutes, ham­strings, quads

(a) Get into a fore­arm plank with your el­bows be­neath your shoul­ders. Your body should form a straight line from your neck to your an­kles.

(b) From that po­si­tion, brace your core and lift your right foot off the floor, hold for a sec­ond, then re­place and re­peat with the left.

SKIP­PING

Do: 1 min

Tar­gets: Car­dio

(a) You re­mem­ber those days: hold­ing each end of the skip­ping rope, stand with the rope be­hind you.

(b) Swing the rope for­wards over­head and jump as it passes un­der your feet. Al­ter­nate legs as a vari­a­tion. Child’s play.

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