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Strengthen your cardiovascular system

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Trainer Diane Vives crafted this routine to strengthen your cardiovascular system and tone your muscles at the same time – the ultimate one-two punch for igniting your fat-burning engine. Complete this heart-pumping circuit two or three days a week on non-consecutive days. Do all of the moves on the opposite page back-to-back without resting in-between, then rest for a minute or two. Repeat for a total of two or three circuits. (For the first week, do only one circuit)

Skaters

Description: Skaters

Cross your right leg behind your left leg as you bend your left knee into a half-squat position. Extend your left arm out to the side and swing your right arm across your hips (A). Hop a few feet directly to the right, switching the position of your legs and arms (B). That’s one rep. Continue hopping from side to side without pausing or resetting your feet. Do 10 reps.

Seal star jumps

Description: Seal star jumps

Start with your feet about hip-width apart, arms straight out to the sides at shoulder height (A). Clap your hands in front of your chest and jump just high enough to spread your feet wide (B). Without pausing, quickly return to the starting position. That’s one rep; do 20 as quickly as you can with control. Do 10 to 15 reps on each side.

Hand touches

Description: Hand touches

Start in a push-up position with your feet hip-width apart, your body in a straight line from shoulders to ankles and your hands just outside your shoulders (A). Quickly touch your left hand to the top of your right hand (B), then quickly return to the starting position. Immediately repeat to the opposite side, touching your right hand to the top of your left hand. That’s one rep. Do 10.

Quick tip: Keep your hips parallel with the floor to increase your core stability.

Split jumps

Description: Split jumps

Quick tip: Focus on your legs to drive your body as high into the air as possible

Stand with your feet in a staggered stance, left foot in front of your right, 60-to 90cm apart. Lower your body into a split squat (A). Quickly jump up and scissor-kick your legs so that you land with your right leg forward (B). As soon as your feet land, lower your body into a split squat (C). That’s one rep. Do six.

Clock walks with hands

Description: Clock walks with hands

From a push-up position (A), step your right hand out to the side to create a wide upper-body stance; follow with your left hand to return to a shoulder-width stance (B). Continue this pattern to complete one full rotation, leading with your right arm. Then do one full rotation leading with your left arm.

Quick tip: Keep your feet stationary (like pivot points on a clock)

Low box lateral shuffle

Description: Low box lateral shuffle

Stand with your left foot on a low box or step and your right foot on the floor about 60cm to the right of the box. Bend your knees slightly, keep your chest up and bend your arms 90 degrees, keeping your elbows close to your body (A). Push off your left foot and jump to your left, landing with your right foot on the box (B) and your left foot on the floor, knees bent (C). Push off your right foot to jump back to the starting position. That’s one rep. Do 10.

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