It’s a holiday season. Perfect time to do some work out which will move the muscles seriously. This work out is based on the Tracy Anderson method, and you should prefer this 4 times per week, but for full effects, do it 6 days per week, because the following exercises will help you strength your cardio vascular system and to lose about 10 inches over the whole body just in 10 days.
Single leg kick
Focus: sides, chest, core, shoulders, inner thighs, hamstrings and glutes. Begin with all fours, with your hands placed over left, right below the chest, knees wider that the hip-width apart and the feet pointing out. Pull the abs in, lift the right leg and extend it diagonally from the body. Return in the main position. Do this 30 to 40 times.
Mini squat with leg extension
Focus: Upper back, arms, glutes, hamstrings, shoulders, chest, quads and core. Begin in down dog, with the knees slightly bent and the legs in wide stance. Lift the right foot, tuck the right leg in to the chest, allowing the left leg to bend much deeper. Straighten the left leg as you are extending the right leg up to the ceiling. Return to the start position. Repeat this 30 -40 times. Lengthen the leg as possible to feel the stretching much better.
Plank with the arm / leg lift
Focus: chest, sides, glutes, upper back and core. Begin in plank with the legs wider than the hip-width. Lift the left arm outside while you are raising the right leg diagonally away from your body till the arm and the leg are higher than back. Do this 30-40 times.
Stretch, bend & kick
Focus: abs, hamstrings, glutes and chest. Begin with all fours, with the right leg extended slightly back, resting the tips of the left toes on the ground. Bend the right leg and tuck it overdue the left knee. Bend the elbows and drop the chest to the ground and then, extend the right leg up. After that, press the chest back up till the arms are straight while you are lowering the right leg back to the start. Repeat this 30 to 40 times.
Side hip drop and then kick
Focus: upper back, glutes, shoulders, core and outer thighs Begin to kneel; reach the left hand to the floor so it is in a line with the left knee. Put the right hand along with the right one (keep the left arm straight and the chest up). Stack the hips and lower them to about 6 inches off the ground. Then, push the hips back to the start, while you are extending the right leg out to the side. Repeat this 30-40 times.
Army crawl leg extension
Focus: back, abs, chest, glutes, shoulders and inner thighs. Lie down with the hands underneath the shoulders, elbows bent and the right leg at ninety degrees with the inner thigh on the ground and the left leg extended back on the ground. Push up till the arms are straight, bend the left leg till kneeling (keep the foot off the ground) and extend the right leg back. Lower down by pulling the right knee back in ninety degree angle. Then come back to the start position. Do this 30 to 40 times.
All-fours leg swing
Focus: chest, back, arms, glutes, sides and outer thighs Start with all fours, with the hands in a fists, Extend the right leg back by reaching the lower leg to the left side. In a fluid motion, drop the left forearm to the floor and then, swing the right leg out to the right side as the leg fully extended. Get back to the start point. Do this 30-40 times. Do not place the whole body weight on or sink in the elbow.
Grand plie with a kick
Focus: chest, abs, back, arms, inner thighs, hamstrings, quads and glutes. Stand up with the heels together and the toes pointed out. While opening the knees and rising the heels, lower the hips down. Drop down to a kneeling position. Put the hands on the floor and extend the right leg back and lift. Do this movement in a reverse. Repeat this 30 to 40 times.
Source > www.healthdigezt.com
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