Take Your Total-Body Training To The Next Level

By Lauren Jacobsen
Photos Of Anna Babij By Arsenik Studios Inc. At Battle Arts Academy, Mississauga, ON

Total-body indulgence — at the spa it’s a dream come true, but if fitness is the name of the game, the story is a little different. As long as you’ve been able to free up time in your busy schedule, the idea of being in the lap of luxury for several hours is extremely appealing. But when you’re overwhelmed by feelings of exhaustion rather than ecstasy, you may feel inclined to apply the “Band Aid” mentality to your head-to-toe commitment. Do it quickly, and get it over with as quickly as possible — and that’s where high-intensity interval training (HIIT) comes in. This routine requires only 30 minutes of your time, three days a week, which means it will fit perfectly into your hectic calendar and may even leave you some bonus time for that fantasy spa visit!

Double The Benefits

By combining full force with movements that target multiple areas, the compound nature of this routine means that you are getting the most bang for your buck (think of it like a hair cut with a bonus head massage). Not only will these movements help you to build a solid foundation of lean muscle, but they’ll also torch fat in an impressively short amount of time.

A Winning Combination

Make this routine circuit-style, doing all moves back-to-back in the order reflected in these pages and performing it from the top at least three times. If a move calls for weights, try to lift one that is at least 50 per cent of your one-rep maximum. And if your primary focus is burning fat, try adding some HIIT-style cardio sessions for optimal results. Just make sure that you also allow for adequate rest; a 48-hour relaxation period between workouts is essential for full muscle recovery. But regardless of whether you’re looking to slim down, tone up, or show off some super-defined muscles, this workout can help you reach your goals in just four to six weeks.


Rear-Delt Flye

Reps: 15-20
Stand with your feet together, holding a dumbbell in each hand with your palms facing in. Lean forward from your hips to bring your torso about 45 degrees from the ground, allowing your arms to hang below your shoulders. Raise your arms up and out to the sides, turning your thumbs down at the top of the move. Pause, then reverse and repeat.
Tip: Make sure that you aren’t moving upward from the hips as you lift the dumbbells; if you are, reduce the weight.

Take Your Total-Body Training To The Next Level


Thrust Plank

Reps: 15-20
Get into a plank position, hands shoulder-width apart on the floor. Keep your core tight and your back flat. From this position, bring both legs forward, using your abdominals to pull your knees up to your chest and into a squat, then jump your legs behind you into the plank position.
Tip: Add in a push-up between squat thrusts. In a plank position, start with a push-up and then perform the thrust-to-squat motion.

Take Your Total-Body Training To The Next Level


Pop Squat

Reps: 15-20
Begin in a squat position with feet shoulder-width apart, hands together in front of your chest. Explosively extend your legs, jumping upward and pushing your hands down and behind you to help gain momentum. Land lightly on the balls of your feet, immediately sink into another squat, and repeat.
Tip: Add extra weight by holding onto a medicine ball in front of your body, or for added difficulty, hold the ball above your head.

Take Your Total-Body Training To The Next Level

 


One-Armed Dumbbell Row

Reps: 15-20 (each side)
Stand with your legs staggered and hold a dumbbell on the same side as your rear leg. Hinge forward slightly and place the hand of your non-working arm on your front thigh for support. Keeping your chest lifted, pull the dumbbell up along your side, leading with your elbow. Hold for one count at the top, then lower to return to the start.
Tip: Keep your core braced in order to maintain a lifted chest.

Take Your Total-Body Training To The Next Level


Dumbbell Step-Up

Reps: 15-20 (each side)
Hold a dumbbell in each hand and stand facing a box or step about a foot to a foot-and-a-half tall. Place one foot flat on the surface and stand, extending your non-working leg behind you as you rise onto the platform. Reverse the motion, return to the start, and repeat, alternating your leading leg with each rep.
Tip: Squeeze the glutes of your non-stepping leg as you raise it behind you.

Take Your Total-Body Training To The Next Level


Medicine Ball Side Lunge

Reps: 15-20 (each side)
Grasp a medicine ball with both hands in front of your chest, keeping your feet under your hips. Take a big step out to the side with one foot, bending your knee and keeping it behind your toes as you land. Push off through the sole of your foot and return to the start. Complete all reps on one side before switching to the other.
Tip: Twist through the waist to the side of your bent leg to incorporate your obliques into each rep.

Take Your Total-Body Training To The Next Level


One-Armed Dumbbell Swing

Reps: 15-20 (each side)
Space your feet wide and hold a dumbbell in one hand with an overhand grip. Bend your legs and drop your glutes to come down into a squat. Quickly thrust your hips forward, extend your legs, and come into a standing position; the momentum of the motion should be enough to raise the weight above your head. Allow the weight to swing back down naturally and go right into your next rep. Finish your set, then repeat on your other side.
Tip: Try doing this move with both hands at first, each holding the same dumbbell, before advancing to the one-armed variation.

Take Your Total-Body Training To The Next Level

 

 

No Comments Yet

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>