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Try our exclusive Pilates-based workoutyoull sculpt your abs, arms, butt, and thighs in 20 minutes at.
1. Front Lift
Fitness Focus: Thighs, Glutes, Calves, Abs, Shoulders Stand with feet shoulder-width apart, arms at your sides. Optional Challenge: Hold 2-pound dumbbells. Lift arms overhead, palms facing in, lifting right leg from the hip until its parallel to the ground. Hold for 2 counts, then drop right foot into a front lunge.
2. Front Lunge
Fitness Focus: Thighs, Glutes, Calves, Abs, Shoulders As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for 2 counts, then rise and return to standing, bringing legs and arms back to starting position. Alternate 20 reps (10 per leg) with control.
3. Leg Pull/Push-Up
Fitness Focus: Chest, Back, Arms, Abs, Glutes Come to full push-up position with hands under shoulders and draw abdominals in toward spine. Lift left leg to hip height (point toes) or slightly higher. Lift and lower left leg 5 times. Repeat leg lifts on right side. Extend left leg, bend elbows, and slowly lower chest 4 inches toward the ground; straighten arms. Do 5 push-ups with left leg lifted, then lower. Do 5 more push-ups with right leg lifted.
8. Bent-Knee Roll-Down
Fitness Focus: Abs, Back, Shoulders Sit with knees bent and arms parallel to ground in front of chest, holding dumbbells (optional) with palms facing each other. Lean back to engage abs; bend both knees 90 degrees and lift legs until shins are parallel with the ground. Balancing on your tailbone, hold for 5 seconds. Keeping arms and shins parallel to the ground, slowly roll lower back down 4 inches and hold for 5 seconds. Using core strength, roll up to starting position. Repeat 10 times without touching feet to the ground or rolling all the way down.
9. Double-Leg Kick
Fitness Focus: Arms, Thighs, Glutes, Back, Abs Lie facedown and either clasp hands or hold a light dumbbell behind back. Bend knees and bring shins perpendicular to ground, toes pointed. Bring heels to glutes twice in short kicks. On the third kick, lift chest off ground and extend arms straight back to hover an inch above your glutes. Straighten legs, contract thighs and glutes, and lift legs 2 inches; hold for 2 counts. Lower chest, head and arms; return feet to starting position. Repeat 10 times.
Burn 150 calories with this high-energy cardio-sculpting plan. If possible, do it on sand or some other soft surface to up the challenge and burn even more calories.
Minutes
0:00 2:00 2:00 4:00
Move
Description
touching overhead.
Jumping Jacks Maintain a fast, rhythmic pace with arms almost Run in Place Bend elbows and pump arms front to back while reaching your knees up to your abs, accentuating leg movements as you run.
4:00 5:00
Squat Jumps
From a standing position, lower knees 90 degrees into a squat, keeping arms parallel to chest. From the bottom of the squat, jump up 4 to 6 inches. Land softly with knees bent; repeat.
5:00 7:00 7:00 9:00 9:00 10:00 10:00 12:00 12:00 15:00
Jumping Jacks Run in Place Squat Jumps Jumping Jacks Run in Place Gradually slow to cool down.
Maximize results in your regular routine by following these workout strategies from Marcus C.C.W. Elliott, MD, a sports-medicine and performance expert based in Santa Barbara, California. Push Yourself Eke out two more reps when youre lifting weights, add 10 minutes to your typical cardio routines, make one weekly aerobic workout last longer than 45 minutes. Over time, small changes like these can make a big difference in your body, says Dr. Elliott. Mix It Up Try doing two different cardio activities per workout. Instead of walking for 30 minutes on the treadmill, for example, walk for 20 minutes and jump rope for 10. Youll challenge your cardiovascular system and prevent overuse injuries, says Dr. Elliott. Add Intervals Include a few high-intensity intervals in two of your cardio workouts each week. After warming up, do one minute of high-intensity activity (an 8 or a 9 effort level on a scale of 1 to 10) followed by three minutes of moderate exertion (5 to 6 on the same effort scale). Repeat for a total of ve intervals, then cool down for a few minutes. Stretch Smarter Instead of taking a break between weight-lifting sets, stretch for 30 seconds as a form of active rest. Youll save time, streamline your routine, and keep your heart rate slightly boosted, says Dr. Elliott.
Originally published in Fitness magazine, June 2005.