While the weekly grocery shopping might feel a lot like a heavy weightlifting session, especially with the kids in tow, there are easier ways to get your fitness fix. If you’re busting a gut trying to squeeze spare time into your schedule, try packing cardio and conditioning into one fuss-free workout, instead of two. Personal trainers Jenny Pacey and Wayne Gordon say that faster always means fitter. ‘I see so many people wasting their time in the gym because they bounce around without any real goal, doing a bit of this machine and a bit of that,’ says Jenny.
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‘The simple rule is: exercises that force your body to move the most (and the quickest) will offer the biggest benefits. Think along the lines of squats, deadlifts, sprints and push-ups.’ Okay, while not all of us will be able to exercise our way to toned glutes like Jennifer Lopez, even a few small exercises each day can make a difference to our body shape and weight, especially if they are combined. ‘Combination moves are a time-poor mom’s best friend,’ affirms personal trainer Anna Reich. ‘The more muscles you use in one exercise, the harder your heart has to work – so they’re super pulse raisers and big-time kilojoule burners in one!’ Here are four to try…
TARGETS Lower body: H strengthens back, tones glutes and hamstrings. HOW? Stand with legs hip-width apart, dumb-bells in an over-hand grip and in front of your thighs, and a slight kink in your knees. Drive your hips back and lower the dumb-bells to your knees, or just past, with a flat back and eyes up. Now, reverse the movement back to the start position and repeat. Only move from the hips. WHY? ‘This exercise targets our biggest muscles, so it burns the most kilojoules and creates the biggest afterburn,’ says Anna. TIP If you don’t have dumb-bells, use two plastic bottles filled with water or two cans of beans.
A weight off your shoulders The Dumb-bell Thruster. Lower and upper body. Stand with feet hip-width apart, holding your weights palms facing each other at chin height in front of you, and with a tight core to support your back. Perform a squat, pushing your bottom backwards slightly and flexing at the knees. Continue down to a full squat position, then drive up, pressing the weights overhead as you stand. Repeat. j?f Exercises that incorporate two or more muscle groups are a sure-fire way to get more out of your session,’ says David Kingsbury, the fitness trainer responsible for Hugh Jackman’s muscular physique in The Wolverine. IPHf you really want to stretch yourself, add a five-minute warm-up (jogging, skipping), a 20-second thruster, 10 seconds’ rest, then eight thrusters and a five-minute cool-down,’ says David.
The thigh’s the limit WHAT?
The Warrior Lunge. TARGETS Glutes, thighs and hamstrings. HOW? Keeping your upper body straight, your shoulders relaxed and tummy tight, step forward with one leg, lowering your hips until both knees are at a 90-degree angle; lift your arms straight up. Ensure your front knee doesn’t go over your toe; keep the weight in your front heel and your back heel lifted. Repeat. WHY? ‘Perform between 12 to 20 reps each side and you’ll burn kilojoules for weight loss and tone up at the same TIP ‘Try stepping forward with the leading foot and do a glute activation lunge instead,’ says Paul. ‘Cross your right leg in front of your left, lunging, then twisting your torso to the right.’ Keep your right knee bent and heel off the ground.
TRI THIS ON FOR SIZE WHAT?
The Arnold Press. TARGETS Shoulders and triceps. HOW? Get Schwarzenegger shoulders by standing with two dumb-bells positioned in front of your shoulders, palms facing the body and elbows under wrists. Bring your elbows out to the sides, palms turning out, then press the dumb-bells overhead until your arms are straight. Reverse back to the start position and repeat. WHY? ‘Not only are they an they target the front and side of the shoulders as well as the triceps, but they’re a good way to introduce strength training to your workout week if you’re a cardio addict!’ says Anna. TIP Begin with a light set of 2kg dumb-bells and move up to a heavier weight as you get more proficient.
Source: All Yoga Positions
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