Don’t let a lack of time scupper your
workouts. Fast-track your way to a better body with these two-in-one resistance
moves.
With summer on the way, why not make the
most of the sunshine by finishing your workout quicker? This time-saving regime
uses compound moves to work multiple muscle groups together and burn fat. Best
of all, you’ll train harder and burn more calories thanks to excessive
post-exercise oxygen consumption (EPOC). This means your body will continue to
burn calories even when your workout is over.
How to do it
Warm up by jogging on the spot, followed by
gentle stretches. Then do the following exercises in order, without resting.
When you’ve done a set, rest for one minute, then repeat the circuit three more
times. This routine will increase muscle tone, burn calories, reduce stress and
get your body ready for your summer wardrobe.
1. Squat with lateral raise and leg lift
Works:
shoulders, back, adductors (outer thighs), quads, glutes and core
Reps: 12
(six each leg)
Hold a pair of dumbbells at your sides and
stand with your feet hip-width apart. Keep your abs tight and lower your body
into a squat, keeping your back straight with pressure through the
heels (a).
As you return to standing, lift your left
leg out to the side while raising your arms until they’ve in line with your
shoulders (b). Repeat with the right leg and alternate legs with every rep.
Do this routine three times a week on
non-consecutive days, to give your muscles some recovery time.
2. Plank to dumbbell row
Works: abs,
upper back, biceps, triceps and shoulders.
Reps: 12
each arm
Get into a pushup position with a dumbbell
in each hand and your hands and feet slightly wider than shoulder-width apart
for balance (a). Pull your right elbow straight back bringing the dumbbell up
towards your torso. Keep your hips straight and core engaged (b). Pause at the
top, and then slowly return the weight to the floor. Repeat with the left arm.
3. Lunge with tricep extension
Works:
triceps, shoulders, upper back, core, quads, hamstrings and glutes
Reps: 10
each leg
Stand in a lunge position holding one
dumbbell overhead with both hands (a). Keeping your elbows shoulder-width
apart, bend them and lower the dumbbell behind your head as you lower into a
lunge (b). Once your front knee is bent to 90 degrees and your back knee is
just off the floor, pause for a moment before simultaneously pressing the
weight straight overhead as you straighten your legs. Repeat all the reps on
the same leg before switching.
4. V-sit with dumbbell press
Works:
biceps, triceps, shoulders, upper back, abs and quads
Reps: 15
Sit on the floor with your knees bent,
holding a pair of dumbbells in front of your chest. Lean back so your torso is
at a 45-degree angle and lift your legs so your feet are off the floor with
your knees still bent (a). Balance by engaging your core and then push the
dumbbells away from your body until your arms are straight in front of you (b).
Lower them slowly back to your chest, keeping your balance without letting your
legs touch the floor. Remember to keep your core engaged so you don’t arch your
back.
