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This home training improves the way you move



If you've opted for a fitness kick in January but can not go into a packed gym for your workout, you should try this great full-body routine at home instead.

The 40-minute workout was designed by Dan Little, head of the gym in the London studio Digme and the minds behind the Matrix workout, which is divided into three main sections – Run, Condition and Move – to suit you in different ways challenge. The training is similar in structure but shorter than a full matrix session and consists entirely of bodyweight exercises so you can do it anywhere.

Warm Up

Hip swing

Time 30sec [19659002] "Begin in a dog's downward position, with hands and feet on the ground and raised hips," says Little. "Drop your hips and stretch your spine. Repeat this at a steady and controlled pace. "

Deep Squat Hold

Time 30sec

" Holding your feet flat on the ground will make you fall in a deep squat, "says Little. "Rest your elbows on your knee and gently move from side to side and back and forth, rocking your body and opening your hips, knees and lower back."

T-twist

Time 30sec

"From one print position, lift one arm up and lower it, and then lower the other so the body can turn and open your spine and yours Chest, "says Little.

Workout

Perform two laps from the bottom, focus on your shape in Lap One, then aim for speed and strength for the second time. There are four sections ̵

1; Cardio, Conditioning, Moving and Digging – which you go through in order to complete a lap. The first three sections consist of four back-to-back exercises, while with dig you can do as many repetitions as you can in one minute.

Cardio

1 Triple Run

Time ] 1min Rest 0sec

Walk on the spot and move your feet in the following pattern – right, left, right, hold left, hold right and hold left.

"This fast action combines ordination and strength with increasing heart rate and body temperature," says Little.

2 Mountaineers

Time 1min Rest 0sec

"Climb in a push position and drive your knees up to the chest in a slow running action, "says Little. "This is great for increasing heart rate and burning calories."

3 skater jump

Time 1 minute rest 0 seconds

Dealing with direction changes at a fast pace, "says Little.

Jump from one side to the other and hold up your foot.

4 Groiner

Time 1min Rest 20sec [20] 19659002] "Get into a print position, bring your right foot forward and put it outside the right hand, around the hips to open, "says Little. "Take it back, repeat it with the other leg and continue with the change."

Conditioning

5 Spider-Man Print

Time 1min Remainder 0sec

Start in a standard print position. When you lower your chest to the floor, kneel in the direction of your elbow. Bring the other knee on the next press.

6 Renegade Series

Time 1min Calm 0sec

Bring your right elbow up, holding your arm close to your body and repeating the process with your left Poor.

"Concentrate on gently squeezing the shoulder blades with each action and maintain a strong core and stable hips," says Little.

Longe

Time 1min Quiet 0sec

Stand in a lunge and lower it until both knees are 90 ° bent. Then drive forwards through your forefoot and kick the same leg back into a reverse lunge. Stand back and repeat the process on the other leg.

8 Thruster

Time 1min Rest 20sec

"The mother of all movements of the lower body," says Little. "It creates maximum mobilization with great combustion."

Stand hip-width apart with your legs. Drop yourself into a squat with your arms at your shoulders. When you drive back, push your arms straight up.

Move

9 Front Stick

Time 1min Rest 0sec

into a deep squat, "says Little. "Then pull your hips up again, keeping your elbows in contact with your knees."

10 Inchworm

Time 1min Rest 0sec

"Bend your hips and touch your toes," says Little. "Walk your hands slowly as far as you can possible out, then go back to your toes and stand back. "

11 Divebomber press-up

Time 1min rest 0sec [19659002]" This is an utter Effective upper body movement that gives the body full shoulder mobility while requiring strength and control, "says Little." Start with a print position, then dive head down and slide down the surface of the floor without it to touch until you are in a yoga-style back extension position, reverse the movement to a down-facing dog and repeat the procedure. "

12 sit-out

time 1min Break [1 9459010] 20sec

"From a print position, take a leg under the body and sideways while dropping your hips to the floor," says Little. "Return to the starting position and repeat the process in a fluid motion."

Dig

13 Burpee

Time 1min Rest 2min

From a standing position, crouch down and place your hands beside your feet. Then jump your feet back until you end up in an upright position. Then jump your feet forward, stand up and jump, with your hands raised above your head. Make as much as possible in time and remember your total number – you will try to beat it in round two.

Warm Down

Once you've completed both rounds of training, your Burpee Tally shatters you For the second time, it's time to warm up.

"This is the most important part of your workout where you slow down the body and enjoy that sense of achievement," says Little.

Mindful Breathing

Time 1min

"Lie on your back, close your eyes and control your breathing," says Little. "Take a long, slow inhalation that raises your chest and exhales through pursed lips."

Pigeon pose

Time 30 seconds per page

"Start on all fours," says Little. "Bring your right knee in the direction of your right hand and place your leg under your body, holding your right ankle towards your left hand so that your shin sits flat on the floor and your right leg is bent 90 degrees Stretch the chest toward the knee to feel the stretch through the hips. "

Hip opener

Time 30 seconds per side

" Put your right foot out of a pushing up position out of your right Hand and then raise your right hand, "says Little." Enjoy some long, deep breaths while opening the body and hips. Repeat the process on the other side. "

Dog Down [19659005] 1min

"From a push position, press your hips up and down, and feel a great stretch through the back of your head." Says Little. "Hold the D Respond as long as possible and, if necessary, take breaks throughout the minute. "

Deep Squat Hold

Time 1 minute

" Stand your feet a little farther apart than at the waist. "Says Little. "Sit in a deep, squat position and hold onto it. Make sure your feet stay flat on the floor. Take as many breaks a minute as you need. "


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