These multi-tasking moves will boost your metabolism to melt
away fat
The reverse lunge
How long: 45 seconds
Works: upper back, core, glutes, legs and calves
·
Start with your hands on your hips, back straight and your legs
together.
·
Step back with your left leg, taking a large step so your front
leg is at a 90° angle.
·
Hold at the bottom of the lunge for one second, and then step
your back leg back in.
·
Repeat on your right leg, making sure both knees hit a 90° angle
and your front knee doesn’t go over your big toe.
The single leg glute bridge
How long: 45 seconds
Works: core, lower back, glutes and hamstrings
core, lower back,
glutes and hamstrings
·
Start by lying on your back, with your knees bent and your arms
by your sides, palms facing down.
·
Squeeze your bottom and raise your hips, so your body is in a
bridge position.
·
Hold for a second, then raise your right leg (A), keeping your
thighs in line. Hold this position for five seconds before lowering it.
·
Repeat on your left leg (B).
The deadlift into bicep curl
How long: 45 seconds
Works: hamstrings, glutes, lower back, abs, biceps
and forearms
Works: hamstrings,
glutes, lower back, abs, biceps and forearms
·
Hold a dumbbell in each hand with your palms facing your legs
(A). Hinge forward from the waist with a slight bend in your legs so your arms
are hanging down towards the ground (B).
·
Lower until you feel a good stretch in your hamstrings and
glutes, then slowly return to standing. Pull your arms up and bend your elbows
to perform a bicep curl, taking your hands to your shoulders.
The rotating plank
Reps: 5 each arm
Works: back, oblique, abs and core
Works: back,
oblique, abs and core
·
Hold a light dumbbell in each hand and hold yourself in a plank
position while gripping your weights (A).
·
Keeping your body in a straight line from head to heels and your
abs tight (no sagging), twist your body to one side and raise your upper arm
straight up in the air (B).
·
Hold this position for one second and lower, then repeat on the
other side.
