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What I tried this week

What I tried this week
29.04.2013
 

I always like to try new things so I decided to apply the same enthusiasm on my training. So from time to time I will keep you updated with the types of new trainings I try.

Compulsively obsessed about my legs I’m in a constant search for the miraculous workout that will make them slimmer and longer. I know in my sick mind that probably will never happened but you know what they say...hope dies last. So yes, I try and try and maybe one day I will get at least close to satisfied...cause really happy&pleased I have a feeling I won’t.


So, this is what I tried today - The Short-shorts work-out - meaning, now that the summer just popped out unexpectedly, we need to work that butt out so we can wear our favorite shorts (mine being the denim ones).



 

 

Get lean legs and a tight butt was more than enough to try the following fat-blasting plan I found on shape.com


 

1. Warm-up: I started with about 20 squats to prepare my body for the work out - i did mine on a bosu



 

2. Curtsey Lunge: I used 8 kg each kettle belt

 

How to do it: Stand with feet together, holding the weights. Cross your right leg back behind your left on an angle and bend both knees about 90 degrees, reaching your arms down on either side of your left leg. Stand up out of your lunge and tap the ball of your right foot on the inside of your left heel.

 

3. Squat jacks: I felt this exercise like an energy boost to the training

 

How to do it: Lower into a squat and bring your arms in front of you. Jump your feet together, still holding your squat position, as you swing your arms back by your sides, keeping your elbows bent (as shown). ‘Jack’ your feet out and in as quickly as you can without coming up out of your squat.

4. Runner’s Lunge: this was my favorite exercise, you can really feel how it’s burning your behind

How to do it: Stand with your feet together, left heel lifted, holding dumbbells. Step your left leg back and lower into a deep lunge, reaching your arms down to the ground on either side of your right foot. Press through your right foot to stand back up and return to the start position.

5. Switch Jump Lunges: another booster but a more difficult exercise, meaning you really need to help yourself with the arms and be careful how you land

How to do it: Step your left leg back into a lunge and bring your arms in front of you. Push off the ground, swinging your arms up to the ceiling, and switch your legs in the air, landing in a lunge with your left leg forward. Continue switching legs as quickly as you can for 30 seconds.


6. Side Lunge Jump Off: I didn’t feel this exercise necessarily like a jump, more like a push. I used dumbbells of 5 kg each, it was a moderate exercise.

How to do it: Stand with your feet together, holding dumbbells. Take a wide step out to the side with your right leg, bending your knee and reaching your arms to the ground on either side of your right foot. Push off your right foot and bring your body upright, ‘jumping’ off the ground with the right leg, landing in your side lunge position.

7. Sumo Squat Swing: not the sexiest position you can have in the gym but we hope it will work it’s fat-burning wonders

How to do it: Stand with your feet wider than hip-width apart, knees and toes slightly turned out, holding one end of a dumbbell with both hands.

Squat down and tap the dumbbell to the floor. As you stand, swing the dumbbell overhead, pressing your hips forward. Quickly lower back down into your squat.

8. High Knees: this is a super fun exercise especially if you have some energy left, that’s why I would recommend it to do it in the beginning of the circuit. 

How to do it: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.

9. Weighted Clam Bridge: I used the 5 kg dumbbell because I had it next to me but next time I will use a much bigger weight, maybe 8-10 kg.

How to do it: Lie on your right side, propping your body up on your right elbow, with knees bent and hips stacked. Place the dumbbell over your left thigh with your left hand. Lift your right hip up off the floor and turn open your left knee to the ceiling, keeping your feet together. Lower your right hip and lightly tap the ground before pressing back up.

10. Finishing Stretch: It’s very important to stretch after your training and I try to do it every time for few minutes. 



 

For an extended description and pictures for each exercise you can check HERE

 
 

what do you think?


 


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