Spectacular Workout
2012
This workout is designed to boost the metabolism. Like all the metabolism booster workouts in this series it’s under 10 minutes and is based on interval training, which is known to get your body revved up and burning fat stores as well as immediate fuel.
The first part moves fast with alternating positions – from facing up to facing down – with each exercise. The second part has just 2 exercises. The first one is deceiving. It looks easy but you really feel it afterwards in the butt ..even the next day (in a good way ; ) if you really tense lifting the ball ..and the other exercise, Thigh and Fly, is one of my favorites!
Spectacular Workout
Workout Breakdown
This workout is made up of 2 parts. Each part is 4 minutes, so the workout is only 8 minutes total.
Part 1
This is one round. Do as many rounds as possible in 4 minutes:
10 Crab Toe touch
10 3 Point Plank Jumps
10 Tricep Kick ups
10 Pendulums
Part 2
This is one round. Do as many rounds as possible in 4 minutes: :
10 Back Bend Butt Squeeze with Swiss Ball |
10 Thigh and Fly
See it on Video
My Reps
Part 1 – I did 3 rounds. Move fast for this one. Next time I am sure I can get 3 and a half ; )
Part 2 – I took my time with this one and did 2 rounds.
Exercise Breakdown
Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.
From high plank position, jump legs in towards body and then jump them back out, next jump legs to the side and up towards one hand and then back out. On the next jump, jump legs to the opposite side and up towards other hand and then back out. Each jump in and out is one rep, so jumping in to each of the 3 points and back out each time is 3 reps.
Get into crab position and then bring your hips down closer to ground putting weight more on tricep muscles of arms and lift one leg up keeping it straight with foot towards ceiling; this is your start position. Bring down the raised leg and right away lift the opposite leg that was on ground. When the raised leg comes down your hips naturally raise up and when your other leg goes up your hips go down, at this point when they go down do a tricep dip with your arms, focusing on and using your tricep muscles. Each time leg is raised is one rep.
Start in pike position and lift one leg to the side as far as possible, bring that leg down while bringing the opposite leg up on the other side as far as possible, continue alternating legs. Every time a foot hits the ground counts as 1 rep.
Back Lift Butt Squeeze with Swiss Ball
Lie face down on mat holding Swiss ball between feet and with arms together overhead, then bring arms down in an outstretched snowangel circle lifting back as they go behind you while simultaneously squeezing and lifting Swiss ball. Release circling arms back to their overhead start position.
Lie on back, and with arms outstretched to sides and dumbbells in hands raise arms straight up to ceiling with palms facing inward, while lifting legs with Swiss ball held between feet, so soles of feet are facing ceiling. Lower arms with dumbbells and legs with ball simultaneously, if this is too challenging, alternate lifting arms and lowering and then lifting legs and lowering. Practise with lower weight dumbbells first until you get it.
Have a great workout!!
