We are now in the midst of summer, summer, summer. Though that is wonderful the idea of exercising is not on the top of your list. Yes, sweating and being sticky is not in the least bit appealing. Well get over it and have yourself some water and get to moving.
Marxel Leobez who developed Power Xculpt yoga has designed a routine that will sculpt multiple muscle groups while torching calories for visible results in minimum time. “Here are a few of my favorite moves to get you sculpted,” says Leobez. “They are a two for one; they spike your heart rate boosting your metabolism while toning your muscles.”
Hot Plank Series
Targets : ABS, Obliques, Arms, Legs, Glutes
Get into the high plank positon, with your heart facing down towards square palms and hips shining towards the floor with even distribution. Make sure that your body is aligned from the crown of your head to the heels. Keep your core engaged and sure your hips against sagging. Keep your eyes on the floor to avoid neck strain.
Once you are in aligned pull your right knee to your elbow alternating sides for mountain climbers. Begin at a moderate tempo for about 16 reps then pick up the pace and go as fast as you can for 45 secs.
At the completion of 45 secs of mountain climbers hold the high plank. Quickly Lift your right leg with pointed toe, and begin to pulse. Squeeze and engage your glutes and maintain a tight core and arms to hold within plank. After pulsing for 16-24 reps pull the right knee to cross underneath your body to tap the opposite left elbow 16 reps. At the completion of the last rep hold and pulse for 16 more reps as fast as you can. Give the arms and legs a rest and press to seated position for 20 secs. Repeat on opposite side
2. Swag Abs
Targets: Full upper, mid and lower ab blended series
Lie flat on your back, with your navel pulled into your spine so that there is space between the floor and your lower back. Grab a 1 -2 pound weight/dumbell and bring it behind your neck so that your elbows point out wide to the side. Tuck your chin to look forward lift your shoulder and begin to pulse. As you pulse keep the shoulders hovering off the mat. Pulse forward and center for 1 minute. At the completion of 1 minute begin to swing your chest right and left scooping in your mid abs by the slight rotation. Swing your chest for 24 reps and hold to the right side and pulse in keeping your arms wide left shoulder off the floor but keep your left hip remains on the floor. Repeat 24 times then hold to the left side maintaining the same form. At the completion of your left side come back to center and pulse for 1 more minute.
Lie on your back release the weight and place legs up in a 45 degree angle. Reach for the toes weight with both hands to pulse for 24 reps. When complete, slowly lower the legs and arms down towards the floor for two counts and raise for two counts punching towards the toes. Do this for 16 reps.
Release the weights and place hands under your butt and do scissor crosses with legs with a slight bend to effectively target the lower abs. Do this for 1 full minute.
3. Fire 5 Cardio Burst
Targets: Cardiovascular system, Seat, Arms, Transverse abdominals
Standing with legs wide and toes forward bend over towards your feet while keeping your palms to your heart. With your back flat lean from side to side with a bouncing motion targeting your thighs. Complete for 24 reps then release the arms wide and long and reach opposite arm to leg twisting through your transverse abdominals for 24 more reps. Rise to standing position and begin punching as fast as you can right and left with flat palms for 24 reps. Begin to reach opposite arm to opposite side in a standing motion within lateral lifts bending your side in half like a crescent shape to engage you side core and lengthen the waist line for 24 more reps. After this begin jump squats by squatting low to the floor then jumping as high as you can for 1 full minute.
Cool down with deep cleansing breathes and stretches.