women

Supercharge your workout efforts with a short and sweet routine designed to incinerate a hefty 500 calories a pop

Want to see great results in the shortest possible time? Who doesn’t! This super-speedy workout is engineered to ramp up your calorie burn to help you hit that magic 500 mark in just a few quick moves.

How does it work? Each exercise is dynamic, so it’ll get your heart pumping, sending your body into fat-burning mode. Plus the moves target your whole body, so you’ll see toning benefits all over.

For best results, incorporate this workout into your training regime at least three times a week. Perform as many reps as you can (with good form) in your allotted time, repeating the circuit four times.

Kit you’ll need

·         2 x 3-6kg dumbbells

·         2-5kg kettlebell

Beginner: 30seconds each exercise

Intermediate: 45 seconds each exercise

Advanced: 60 seconds each exercise

Description: Push-through

Safety tips

Keep your back straight with hips, knees and ankles aligned

In the jumping moves, land softly from each jump with your knees slightly bent

Push-through

Areas trained

Things, bottom, shoulders, arms

Technique

·         Start standing with your feet hip-width apart, holding a 3-6kg dumbbell in each hand, level with your shoulders

·         Squat down so your hips are just higher than your knees, then quickly straighten your legs, pushing your hands straight up above your head.

·         Bring your hands back to your shoulders and repeat in a smooth, fluid motion.

Description: Plyometric press-up

Plyometric press-up

Areas trained

Chest, shoulders, rear upper arms

Technique

·         Begin in a box position or modified push-up position, hands slightly wider than shoulder-width apart.

·         Lower your chest to just above the floor then push through your hands as quickly and powerfully as you can, straightening your arms and taking your hands off the floor.

·         Place your hands back on the floor and repeat the exercise from the top.

Description: Plank shoulder-touch

Plank shoulder-touch

Areas trained

Stomach, arms, shoulders

Technique

·         Begin in plank position with your arms straight and abs tight.

·         Shift your body weight so it’s supported by your right shoulder.

·         Bring your hands back to the floor and repeat on the other side.

Description: Plank knee-tuck


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