If you thought that building muscles may be so repetitively boring, then you are wrong. This article will show you how much fun time you may have while toning your body through these exercises that need to be performed in four rounds. Do not get worried of the number of rounds, because the same as so simple and will allow you to stay on your toes after the end of the workout. The most important thing is that this workout will take only 30 minutes of your precious time.
Directions: Before you start with the exercises that will be presented to you, you need to perform a light cardio training or active stretching of about 5-8 minutes. Then you will be ready to start with the exercises that follow. Each exercise needs to be done correctly as it is instructed to you and should be performed as much as it is said to you. If you feel that a pause needs to be taken between every exercise, do not hesitate to undertake some. When you will finish the exercises, you need to continue with a light stretching that will last for about 3-5 minutes.
– make 5 repetitions of squats and presses;
– make repetitions of push-ups and rotates and then alternate sides;
– make 10 repetitions of bicycle crunches and then alternate sides.
– make 10 repetitions of squats and presses;
– make 8 repetitions of push-ups and rotates, and then alternate sides;
– make 20 repetitions of bicycle crunches and then alternate sides;
– make 5 repetitions of single-leg bridges for each side.
– make 15 repetitions of squats and presses;
– make 10 repetitions of push-ups and rotates, and then alternate sides;
– make 30 repetitions of bicycle crunches and then alternate sides;
– make 10 repetitions of single-leg bridges for each side;
– make 12 repetitions of planks and reaches for each side.
– make 20 repetitions of squats and presses;
– make 12 repetitions of push-ups and rotates, and then alternate sides;
– make 40 repetitions of bicycle crunches and then alternate sides;
– make 15 repetitions of single-leg bridges for each side;
– make 12 repetitions of planks and reaches for each side;
– make 5 repetitions of surrenders for each side.
Following are the detailed instructions of all the movements that one exercise includes. If you are fed up of working out all alone, then you may become part of the Class Fit Sugar Team and workout online with great number of other people who are tending to tone their bodies.
If you want to have the detailed instructions of each round in your pocket, we are offering you a printable version of the same, that you may carry with you everywhere you go.
- Squad to Overhead Press
Start the exercise on standing on both your feet so that the same will be on a distance slightly wider than the distance of your hips. Your arms need to e lifted to the level of the shoulders, and your elbows need to be bent, so that you may hold the dumbbells at the ears level. Make a movement so that you will bend your knees as you are going to sit on some chair. Do not forget to keep your weight on your heels all of the time. In order to return to the starting position, press the dumbbells over your head and bring your knees into a straight position.
- Push-Ups and Rotate
Start the exercise by placing your body in a plank position so that your hips will be in a same line with your feet and in each of your arms you will hold a dumbbell. Make a movement so that you will lower your body to the ground. In order to return to a plank position, push your body through your arms. Next you need to twist your body to the left so that you will be able to reach your left arm. The dumbbell in your hand needs to be positioned towards the ceiling, but without letting your pelvis to make movements i.e. the pelvis should not lower or lifts. In order to return to the plank position, you need to drive your hand back to the ground. Make another push-up and then you may twist to the right side to repeat the same movements as with the left side.
- Single-Leg Bridge
Start the exercise by laying down your body on the ground, with the back towards the floor. Your hands need to be placed on the floor so that you will maintain a stability while you are bending one leg and lift the other leg off the floor. Afterwards you need to press your heel into the floor so that you will be able to lift your pelvis off the ground. Your body will reach a bridge position and you need to keep the same stiff. While you are keeping your leg up, carefully lower your body to the floor, and return to the starting position.
Start the exercise by placing your body on the floor. Drive your knees into your chest and bring your hands behind your head. As you are pulling your abs towards your spine, raise your shoulder blades off the floor, and press the low part of your back into the ground. As you are turning the upper part of your body to the right, bring your left leg into a straighten position to the outside, so that you may drive your elbow towards your right knee. While making these movements you need to be sure that you are moving your rib cage too, not only your elbows. Repeat the exercise with the opposite side too.
- Elbow Plank with Reach
Start the exercise by placing your body in a plank position so that the distance of your feet will be lightly wider than the distance of your hips. As you are reaching your left arm forward, keep your torso stable. Then you may return to the starting position. Repeat the exercise with the other side too.
Start the exercise by standing on both your feet. At each of your hands hold a dumbbell and position your hands above your shoulders. At this point your elbows need to be bent. Make a movement by driving your right knee to the floor. Then your left knee should be driven to the floor so that you will be kneeling on the ground. Afterwards, your right foot needs to be lifted and placed in front of you. Make the same movement with the left foot and stand up. At this point you have completed. Continue with the exercise while you make 5 full repetitions with the right leg, then switch sides and make the same movements and repetitions with the left leg too.