SHORT ON TIME but don’t want to skimp on your workout? We’ve got your back! These quick but powerful routines from some of our favourite fi tness pros are enough to keep your training on track even when the rest of your schedule is jam-packed.
Pullup Squat Lunge Pushup (wide grip) Pushup (close grip) Bridge Leg raise Crunch Plank
Her routine: Non-stop full-body workout
“You can get a lot done with this routine, hitting all your muscle groups and even getting your heart rate up a bit,” says Malacarne. Do 12 to 15 reps of each of the following workouts in the order given. Rest one minute at the end of the circuit, then repeat until your 15 minutes are completed.
•Pullup
• Squat
• Lunge
•Pushup (wide grip)
•Pushup (close grip)
•Bridge
• Leg raise
• Crunch
• Plank
Lindsey Valenzuela CYTOSPORT ATHLETE
Her routine: AMRAP “As many reps as possible” is a strategy that asks you to complete a circuit as many times as you can within a given time frame. “You’re always moving, and because you need to keep going for the allotted interval, it’s a mental and physical challenge.” Warm up for a few minutes and give yourself time to cool down afterward, says Valenzuela. Do any of these circuits for 15 minutes.
OPTION 1
• 15 power snatches with barbell
• 10 burpees Repeat cycle for 15 minutes.
OPTION 2
• 15 air squats
Denne historien er fra September 2024-utgaven av Muscle and Fitness Hers South Africa.
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Denne historien er fra September 2024-utgaven av Muscle and Fitness Hers South Africa.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
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