Keeping your fitness routine on track requires refreshing your fitness routine on a regular basis. Even the most determined person motivates to move if they have to do two or three weekly workouts.
We can almost guarantee that the following training will bring something new to your routine, unless you already routinely do burpees-to-pull-ups and sumo-deadlifts-to-backward reptile crawls. So, if you are looking for a new challenge (and this is really a challenge), try this seven-step personal trainer session. Russell Bateman, the founder of the internet-famous Skinny Bitch Collective, has collaborated with colleagues Victoria's Secret Model Sara Sampaio and actor Chloë Grace Moretz have recently launched their own supplement LYMA.
This racetrack integrates sports-specific movements into compound exercises, so each station achieves a high percentage of slow and slow movements, fast-twitch muscle fibers for faster physical results. In other words, it will be tough, but it will make you damn strong.
Repeat the entire circuit four times with a 90 second rest at the end of each lap. Try to complete the session three times a week with at least one rest day between workouts.
Resistance Band Squat
Take an exercise band and double wrap your knees in an eight. Position in a wider than shoulder-width position and bend slightly at the knees and hips to bring tension into the band. Keep your arms straight to keep your balance.
Slowly bend your hips and knees until your thighs are parallel to the floor – this phase should take three seconds. Then again until standing. The band makes this bodyweight exercise a lot more difficult.
2 Resistance Band Squat Squats
Perform squats as in the previous exercise, but jump up Your feet leave the ground and point your toes down ,
The lateral instability caused by the ligament means that you hit more muscle fibers in the glutes and prepare your hips for the rest of the session, releasing more strength and increasing your muscles. Range of motion in your lower body.
3 Trigger handle with neutral grip
Start in a push position under a pull-up position. Stretch bar with handles, with which you have a neutral grip (palms). Explode explosively, leap forward with your legs, knees to your chest, squat down and look into the bar. Jump vertically to grab the neutral handles. Pull yourself up as fast as possible and then lower slowly – the lowering should take four seconds. Then you fall back to the ground.
Combining the explosive press-up burpee with the pull-up is difficult, as it records your quads, lats, biceps, chest, and core in each iteration. A press-up burpee and a pull-up is a repeat. Go straight to a barbell when you're done.
4 Sumo deadlift
Imagine a very wide posture with a barbell in front of you. Bend your knees lightly to grab the pole with your hands at a distance of 10 cm and avoid rounding the lower back. Extend your knees to pull the bar off the floor and press through the heels until your legs are straight. Your arms should remain fully extended and your shoulders should be at the top of the movement. Return the pole to the ground – this phase should take four seconds.
5 Reverse Reptile Crawling
After you have completed your sumo deadlift reps, they are instantly hit on all fours and get as close to the ground as possible, without him To touch the chest or knees – the lower the center of gravity, the harder you will train your abs. Crawl backward in a controlled motion – think in the reverse direction of Spider-Man. Tighten your abs by sucking your navel and you will find it much easier.
6 barbell hammer with fixed stop (U659004) Reps 6 leg each leg
held by the sides with the palms of the hands. Move your right leg forward until your right thigh is parallel to the floor and your left knee is not touching the floor behind you. Hold this position.
Hammer both weights upward by pulling your biceps together until the dumbbells touch the front of your shoulders. Now push the weights up with your palms. Lower slowly and repeat, keeping in the lunge position. Do all your reps on your right leg and switch to the left without taking a break. You should brace your core for balance rather than moving the weights.
7 Back extension for shoulder lift
Sit with your feet on a hyper-stretching machine placed in position comfortably on the lower pad and hold a pair of lightweight dumbbells with straight arms to himself. Now lift your toes and lift your torso. Keep your arms and weights as straight as possible, just as Superman can fly. Lower your arms – this phase should take four seconds – then raise your arms again. This again takes four seconds. Concentrate on making your reps slow and moving your arms at a steady pace. Do not jerk around – you look stupid, except for everything.
This increases lower back strength and shoulder mobility, which directly leads to improved performance in your next session.
Russell Bateman's LYMA supplement is available from Net-A-Porter. LYMA costs £ 199 for a 120-capsule monthly starter kit.