Thursday, December 10, 2015


If you want to get toned, you do not need a lot of time and equipment. You can just start practicing this total-body routine which uses your body weight as resistance in order to sculpt lean muscles and thus increase your heart rate and burn much fat. This workout does not take much time. If you want best results, you should put yourself into it to the maximum, and try to get as many reps as possible of every move in the fixed time.

Instructions:

Do all moves back-to-back, 30 seconds each of them. Try to rest only when it is really necessary, and when you finish the last move, rest for 30 seconds and then repeat all of them for six rounds.

1. Pencil Squats

5 30-Second Moves 1
stand with your feet together and imagine to hold a medicine ball over your head. Then hop your feet out in the position of your shoulder’s width and drop into a low squat and lower the imagined ball to touch the floor. Reverse that move and return to the starting position, squeezing your inner thighs on your way up the floor and repeat.

2. High Lows

5 30-Second Moves 2
put your body in the position of push-ups, in the top position and place your wrists directly under the shoulders. First lower the right forearm close to the floor, and then the left one. When you go back to the starting position, do that using one hand at a time. Go on repeating the move.

3. Standing Mountain Climbers

5 30-Second Moves 3
stand and put your feet apart at the width of your hips. Extend your right hand up to the sky or the ceiling, and the left one in front of the chest. Sprint in place and switch your arms to the sky opposite to the legs.

4. Low Plank Knees

5 30-Second Moves 4
get into the low plank position on the toes and on the forearms, with your elbows below your shoulders. Then, lift your hips to the sky and drive your right knee forward. Go back to the starting position, and then repeat the same move, but this time, drive your left knee forward. Continue with the knee switching.

5. Power Thrusts

5 30-Second Moves 5
stand and place your feet at the width of your hips. Squat down and put your hands down on the floor. Jump driving your feet back to land and position your body in the top of a push-up position and then jump your feet back to the very first position. Jump up powerfully, raising your fingertips to the sky and push you knees up to your chest. Land back softly and repeat everything.