For celebrity coach Jeanette Jenkins can double fitness as a family. On Tuesday, Los Angeles-based artist The Hollywood Trainer posted an Instagram video of her and her 14-year-old niece, Lexi Jenkins, smiling smiling as they moved through an intense interval of training (HIIT) together.
"[Lexi] is an incredible athlete. This was an opportunity to just socialize, build her self-confidence, and show her that her aunt can still work with her at the age of 44, "Jenkins tells SELF. "I want to inspire her to continue her athletic and fitness life." Both Jenkins women all inspired us with the seriously challenging exercises they mastered together.
You can check the video via @msjeanettejenkins, here:
Although Jenkins and her niece make this six-step circuit look easy, this is definitely not the case.
As already mentioned, this circuit is a HIIT training, which means that it briefly reaches high altitudes. Cardiovascular and strength exercises interspersed with short recovery periods of low intensity.
HIIT is generally suitable for demanding training with multiple benefits in a short time. This racetrack, which lasts only three to four and a half minutes, is an excellent example of HIIT, Stephanie Mansour a Chicago-based certified personal trainer, tells SELF that he mixes heart and heart full-body strength exercises.
The main reason that HIIT is so effective is that you have to spend almost 100 percent of your effort during short, intense work periods, which causes your heart rate and your muscles to explode fatigue fairly quickly. This intense effort, even if short-lived, can make HIIT feel very hard at the moment, regardless of your fitness level. While Jenkins and her niece seem to effortlessly move through the exercises, you're probably very tired and out of breath as you complete several laps this round.
In terms of strengthening, this circuit works pretty much in every muscle group.
The exercises in this cycle are compound movements which means that they train multiple muscle groups simultaneously. Some of them even combine several exercises into one. Combine many composite exercises and you are almost guaranteed to have a full body workout .
"This circuit improves the strength in the upper body, in the core and in the lower body," he says. Jenkins Do all six moves and you work on your rectus abdominis (what you think when you think of "abdominal muscles"), oblique muscles ( Muscles on the sides of the stomach), triceps, glutes, quads, hamstrings, chest muscles, shoulder muscles. 19659013] and back muscles. Phew.
The sequence also includes three plyometric exercises, explosive heart movements that train speed and strength.
The first three moves in this circuit – the jump jumps to the plank, the triple knee to the side and the jump squat jump heel strikes – are plyometric movements . Plyometrics is anything that involves explosive moves such as jumps and jumps. When performed correctly, plyo movements can provide a number of benefits, including improved overall performance, speed, reaction time, proprioception (body awareness), muscle strength, joint strength and bone strength, says Jenkins.
Plyometrics are particularly well suited athletes because many sports require jumps, says Jenkins (think: basketball, football, running events and gymnastics ). The inclusion of plyometrics in the training can help an athlete improve his ability to safely and effectively execute blast movements on demand. When it comes time to do this kind of exercise in a competition, they can do so with greater power, speed and less risk of injury.
But plyometrics are not only beneficial for athletes – they can also help us in everyday life, says Mansour. Say you must chase your child, says Mansour, or jump up quickly to catch a falling object. The reaction time, speed and power developed with plyometric movements can help you respond quickly and powerfully to these situations.
If you're new to Plyometrics, Jenkins recommends working with a certified trainer so you can learn how to land properly and minimize impact on your joints. Training on a shock-absorbing surface such as the Astroturf or Rubber Gym and wearing a high-quality training shoe can both help reduce the impact, she adds. You should also make sure that you can make a move with the correct shape before adding a plyometric element (for example, make sure you can squat properly before making squats). And since plyometric moves have a big impact, you should not make tons repetitions at the same time or build all your workouts around Plyos. If you have had joint, knee or back problems in the past, talk to your doctor first before trying it.
With the plyometrics in this particular racetrack quite advanced, Mansour recommends beginners who are interested in plyometric work with simpler movements such as kicking or jumping over a line on the ground as often as possible in 30 seconds.
How to execute the HIIT circuit with six moves.
Because "this is not a beginner level circuit," Jenkins says, if you're not quite fit yet, you should follow the suggested changes listed below. They make the movements less effective and easier to perform.
To complete the training, complete the following round two to three times. Note: The core insert is important for all six movements. Make sure that your core muscles remain firm and active throughout the workout.
. 1 Tuck Jump to Plank
- Stand up straight and clasp your hands over your chest.
- Bend your knees, squeeze your hips and buttocks back a little, then push your feet and swing your arms until they jump up. You can do this by grabbing your core and putting your knees into your chest bring.
- Bend your knees when you land. From here, bend forward at the waist to put your palms on the floor, and then jump with your shoulders at shoulder height into a high plank position, shoulders above your wrists, your back straight, your legs stretched, your back Legs stretched, and busy the trunk and glutes, engaged. Stop in that position for a moment, then jump forward and sit up again.
- This is a repeat. Repeat the repetitions without pause for 30 to 45 seconds.
This step, which is very similar to a Burpee (19459060), works essentially with every muscle in the legs, as well as your core, biceps, triceps, and upper back. Mansour Be sure to turn on your abdominal muscles. if you bring your knees to your chest. Then push through your palms (not just your fingertips) during the plank section and hold your shoulder blades in place.
Beginner Tag: Start with three to five tuck jumps with a double jump between the reps. suggests Jenkins. From there, you practice 10 repetitions by walking with your feet from a standing place on a plank.
. 2 Triple Knee-to-Side Lunge
- Stand up with your chest up, your feet hip-width apart and your arms on your sides.
- Start with your right knee and push your knees one at a time into your chest as high as possible, pumping your arms three times. Keep your chest raised and the core engaged and land on the bale.
- After three knee movements (two with the right knee, one with the left), hold your right leg and knee bent and then about 2 feet to the right
- From here, push the hips forward, press the buttocks to the rear and bend the right knee to lower into a lateral lunge. Your left leg should stay straight.
- Hold for a second and then squeeze your right leg to return to a standing position.
- Repeat the Triple Knee sequence, this time starting and ending your left knee. Then make a side lunge to your left side.
- Continue this pattern alternately on the sides for 30 to 45 seconds.
This side lunge combination with a high knee increases your heart rate and also challenges your glutes and hamstrings and quads, says Mansour. As you move into the lateral lunge, make sure you land with a soft knee, she adds. This helps to protect knees and hips from excessive stress.
Beginner Modification: Divide this compound movement into two separate exercises, suggests Jenkins. Do 10 to 15 side lunges and then 30 seconds high knees; Change the pages and repeat the process.
. 3 Squat Jump Heel Taps
- Stand with your feet slightly wider than shoulder width apart, the toes are slightly inclined outwards.
- Bend your knees, squeeze your hips, and push yourself back into a squat. As you lower your body, lift your arms straight ahead.
- Pause at the bottom of the movement for a moment and then push through the heels to jump up as high as you can and swing your arms as you tap the heels on top of the jump.
- Bend your knees and immediately kneel again.
- Continue this movement for 30 to 45 seconds.
You work your inner thighs, squares and buttocks with these plyometric squats. As with the previous move, make sure you land each jump with soft knees (not straight blocked), says Mansour.
Beginner Modification: Remove the jump and do the sumo squats for 30 to 45 seconds.
. 4 V-Hold Leg Scissors
- Sit on the floor and place your hands on the buttocks, palms flat, fingers forward and elbows slightly bent.
- Lean your upper body back, hold your chest up and stretch your legs straight up so that your body forms a V.
- From here, reach into the core, point with your toes and cross your right foot over the left, cross your feet and then run your left foot over the right side.  Hold this position and cross your feet for 30 to 45 seconds.
This core-centered movement targets the rectus abdominis and the transverse abdominis (a deep sphincter that winds around the sides and around the body) spine) as well as the inner and outer thighs, says Mansour. By flexing the arm, you also exercise your triceps and the muscles that stabilize your shoulders . If you feel too much strain on your wrists when kicking, try to tilt your wrists to one side, Mansour says. This should reduce the pressure somewhat. Make sure your chest stays raised, your elbows remain bent, and your core remains engaged with this movement, she adds.
Beginner's Modification: Bend your knees and hold your legs up without stepping, suggests Jenkins.
. 5 Walk Out Plank to Push Up
- Spread your feet shoulder width apart.
- Bend your waist forward to put your palms on the floor, and then move your hands with your shoulders into a high plank position. In the width, the shoulders are stacked over the wrists, the back is straight, the legs are stretched and the core and glutes are set.
- If you are in a high plank position, lower your chest to the ground to do a push-up. When you've done a push-up, walk back to your feet with your hands and return to a standstill.
- Continue this pattern for 30 to 45 seconds.
This Burpee Regression affects your hamstrings and glutes, as well as your shoulders and your shoulder of vein. Make sure you push as much as possible through the palm of your hand as you move back and forth and during push-ups. This helps to relieve the wrists something.
Beginner Modification: After reaching a high plank position, you fall on the Knee for Push Up says Jenkins.  6. Squat to Plank
- Stand with your feet about shoulder width apart and cross your arms over your chest.
- Bend your knees, squeeze your hips, and push yourself back into a squat. They lower themselves.
- Take a break at the bottom of the movement and then lean forward at the waist to put your palms on the floor.
- Jump your feet back so your body is in a high plank position with the shoulder in the hand-wide, the shoulders stacked above the wrists, the back straight, the legs straight, and the core and glutes stated.
- Stop in the plank position for a moment, then jump forward with your feet.
- Half crouch down to continue the squat position. Wait a moment and then switch back to the high plank position.
- Continue this pattern for 30 to 45 seconds.
This is a "really intense strength training unit," says Mansour. You work your lower half in the squat component and then your upper body, core and buttocks with the plank component.
Beginner Modification: Walk one foot instead of jumping both feet together. says Jenkins.