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
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
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
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
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
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
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.
