These 3 high-intensity moves just might help change your body in 2015
If you are-like me (ahem)-maybe a little behind in your fitness goals for 2015, these three moves (from Rebecca Kennedy master trainer at Barry's Bootcamp) just might provide a helpful jump-start. They're high-intensity-meaning, you put your all into each and every move, but for shorter bursts of time. Research suggests that these kinds of exercises may help burn extra fat.
Balancing Pendulum (single-leg dead lift to single-leg squat)
Focus: hamstrings, glutes, biceps
Start with weight in left hand and right leg extended behind you. Begin to lift your leg off the floor maintaining a flat back while lowering your chest to parallel. Slowly come back to upright performing a bicep curl. Slowly swing the same leg through to a lifted position off the floor in front of you and lower into a single-leg squat.
Reps: 12 each side
Samurai Chop (single-leg wood chop from kneeling)
Focus: hamstrings, glutes, shoulders, core
Start in kneeling position with weight above head arms straight. Place right foot on the floor in front and engage the abs as you step up to a high knee. Once you get your balance, slowly perform a wood-chop swinging your arms down across the left leg and back up overhead before lowering the knee back down to a kneeling position. Repeat opposite side.
Reps: alternate sides for a total 16 reps (use a medium dumbbell for all moves-about 8 to 12 pounds)
Plyo Frogger Push-Up
Focus: full body
Start in plank position, holding both weights in hands. Draw hips back and bend your knees bringing your chest close to your thighs; pause, spring forward into a push-up jump, your feet up to your hands landing in a squat and perform a jump squat. Land softly and place hands down jumping back to starting position. Repeat all three moves three to four times times or simply add them into your existing workouts.
Reps: 60 seconds
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