women

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

Description: 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

Description: 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

Description: 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.

 

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