This fast-paced workout blends heart-pumping cardio with total-body strength and dynamic flexibility that will help you burn calories, torch fat and get some serious definition of your body.
The first three exercises are meant to boost your heart rate while building lower-body strength and actively stretching your muscles to improve flexibility. You need to perform the exercises as a circuit, doing as many repetitions as possible in the prescribed period of time, without resting in between. The next three exercises focus on core stability while activating everything from your arms and shoulders to abs and glutes.
Perform one minute of Dynamic Knee Raise, spending 30 seconds for each leg, then do 15 seconds of Heel Click, one minute of Lunge and Kick on each leg for 30 seconds, and do 15 seconds of Heel Click. Take a break of 20 seconds. Repeat everything three times and then move to round 2.
Do the prescribed number of repetitions for each exercise. Move from one to the next exercise without resting. Perform three sets total.
- Exercise 1 – Dynamic knee raise
While standing on your left leg, slightly bend your knee and extend your right leg out to the side with the toe touching the floor. Extend your arms overhead, reaching over to your left side (a). Raise your right knee in a directionof your chest while you lower both of your hands to the knee (b). Return to starting position reversing the movement. This is one repetition of the exercise. After you complete all repetitions on that leg, switch sides and repeat.
- Exercise 2 – Heel click
Start in a standing position keeping your feet two to three feet apart and then sit your hips back. Raise your arms in front of your chest with elbows bent and bend your knees to lower into a half squat (a). In one motion, press through your heels to jump into the air and in the same time swing your arms down to your sides. Click your heels together in midair (b). This is one repetition of the exercise. Lower back into a squat position immediately.
- Exercise 3 -Lunge and kick
In a standing position make a step with your left foot to the side and sit your hips back to lower into a lateral lunge. Keep your chest upright (a). Shift your weight back onto your right foot and extend your left leg into the air in a high kick (b). Step back into a lateral lunge by reversing the movement. This is one repetition. After you complete all repetitions, change sides and repeat again.
- Exercise 4 – Inverted leg lift
Place your hands on the floor shoulder-width apart and your feet hip-width apart a few feet behind you. Keeping your back flat and your core engaged raise your hips and straighten your legs so your body performs an upside-down V (a). Now, slowly raise your left leg out to the side on a count of three (b); pause for a few seconds, and then reverse the movement on a count to three back to the starting position. This is one repetitions of the exercise. Perform 10 repetitions and then repeat on the other leg without resting.
- Exercise 5 -Single-arm slide
Take a hand towel, fold it and place it on the floor under your right hand. Your hands should be shoulder-width apart. Extend your legs behind you and lower onto your knees, so your body forms a straight line from head to knees (a). Slowly bend your left elbow as you slide your right hand away from you on the floor. Keep your core tight (b). Slowly return to starting position. Perform 10 repetitions and then switch sides.
- Exercise 6 -Seated oblique pull
Sit on the floor with your heels on the ground and knees slightly bent. Take a towel taut, hold it at both ends and raise it overhead. Keeping your back flat lean back (a). Keeping your core tight, slowly pull the left end of the towel toward the ground while extending your left leg (b). Pause and then return to starting position. Now repeat on the other side. That’s one repetition. Do 10 repetitions.