45IVERS OF FUN

THIS INTERVAL BASED CARDIO AND WEIGHT TRAINING REGIME IS GARNERING A CULT FOLLOWING ACROSS FITNESS CIRCLES

PRASAD MG

There’s a fitness craze out there and the terrifying F45 workout loved by celebrities might leave you with fullbody pain afterwards. F45 is a 45-minute workout that keeps celebrities such as Hugh Jackman, Ricky Martin and many others fit. It is based on high-intensity, interval training (HIIT). F45 stands for Functional 45 and it comprises 45-second workout periods, with 15-second breaks. It is a sample high intensity interval training workout routine combined with strength endurance and cardio workout. You can add many more exercises in this format. Do these exercises for 45 seconds in as many repetitions and as fast as possible. Rest should be restricted to only 15 seconds and then you begin performing the second set of the same exercise or move to the next exercise. Since it is high intensity interval training, you should do 10 minutes of low intensity cardio and active stretches. Once you finish this workout routine, to retain the muscle elasticity, stretching every muscle at least for 20 seconds is important. Adjust the weights according to your strength and endurance. —The writer is Zen sports and fitness

master trainer.

LUNGE WITH DUMBBELL ROUND THE CLOCK

Form a regular lunge position. Hold a dumbbell with your left hand, keeping your left leg in front. Raise your left hand horizontally, straight above overhead and collect it from the right hand at the top most position. Bring your right hand horizontally till the floor level as you finish this clockwise movement. Exchange the dumbbell underneath your knees while you finish the lunge. Continue as many repetitions and as fast as possible till 45 seconds, rest for 15 seconds before switching to the other leg. NOTE: Make sure you grip the dumbbell properly. Brace your core throughout the movement and don’t loose balance. Exhale in through upward movement and inhale while you come down.