Refinery 29 UK
This 12-minute workout — the last one in the three-week series (find weeks one and two here and here) that Sweat app co-founder Kayla Itsines created just for Refinery29 — is perfect for those times when your sports bra is on and your yoga mat is rolled out, but you still just can't bring yourself to get started. It starts out fast, with lunge hops and squat jumps, to quickly get your heart rate up, boosting your energy and motivation right off the bat. Then it segues into slower, strength-focused moves so you can catch your breath while still working your major muscle groups enough to leave you feeling sore (in a good way) post-workout.Repeat each move for 30 seconds straight before moving directly into the next move. After completing each move, rest for 30 seconds before starting at the top. The goal is to repeat the whole sequence three times through, though I've been known to stop after one lap on particularly busy days."Don’t feel like you need to power through these workouts," Itsines says. "Take your time and focus on your form." If you find yourself getting out of breath (the hops and jumps always stop me), she recommends trying to finish that move and then taking a break — but listen to your body and pause whenever, for however long you need. You're trying to feel good, after all, not add more stress to your day.Reverse Lunge & Hop (L)Step 1Plant both feet on the floor shoulder-width apart. This is your starting position.Step 2Inhale. Carefully take a big step backwards with your right foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.Step 3Exhale. Extend both knees and transfer your weight onto your left foot. Propel your body upwards into the air and extend your left leg below you. At the same time, elevate your right foot to bring your knee into your chest.Step 4Inhale. Land in a neutral standing position, ensuring that you maintain a ‘soft’ knee to prevent injury. At the same time, lower your right leg to begin the next repetition.Reverse Lunge & Hop (R)Step 1Plant both feet on the floor shoulder-width apart. This is your starting position.Step 2Inhale. Carefully take a big step backwards with your left foot. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor.Step 3Exhale. Extend both knees and transfer your weight onto your right foot. Propel your body upwards into the air and extend your right leg below you. At the same time, elevate your right foot to bring your left knee into your chest.Step 4Inhale. Land in a neutral standing position, ensuring that you maintain a ‘soft’ knee to prevent injury. At the same time, lower your left leg to begin the next repetition.Kneel To Squat JumpStep 1Begin in a kneeling position with your knees hip-width apart, with hands placed behind your head. Draw your shoulder blades down and back. Gently draw your ribs to your hips to engage your core. This is your starting position. Step 2Inhale and brace your core. Looking straight ahead, transfer your bodyweight on to your left knee and bring your right foot forward into the squat position. Push through your right heel to take the weight and allow you to bring your left leg into the squat position. Your feet should be shoulder-width apart, knees in line with your toes, and thighs parallel to the floor. Step 3Exhale as you push through your heels to propel your body upwards into the air, extending both your knees and your hips. Inhale. Bend your hips and knees to land and return to a squat position, ensuring that you maintain ‘soft’ knees to prevent injury. Step 4Exhale as you transfer your weight to your left foot and step your right foot backwards to return your right knee to the kneeling position. Shifting your weight to your right knee, step your left foot back to return to the starting position. You should feel tension through your quads, glutes, and core throughout this movement. Alternate between sides for 30 seconds. Plank DipsStep 1Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position. Step 2Keeping your core engaged, lower (dip) your hips to the left side in an arc until they are just above the ground. In a rocking motion, return back to the starting position before lowering your hips to the right side and then back towards the starting position. Step 3Ensure you keep pressing away from the ground through your forearms and shoulders. Try to prevent your hips from sagging throughout the movement, ensuring you are breathing deeply throughout. You should feel tension in your abdominals and shoulders during the movement. Continue alternating between sides for 30 seconds. X Push-Up Step 1Place both hands on the floor slightly further than shoulder width apart and both feet together behind you, resting on the balls of your feet. This is your starting position. Step 2While maintaining a straight back and stabilising through your abdominals, release your right hand and left foot and bring them together directly below your torso. Step 3 Release your right hand and left foot and return to starting position. Step 4Bend your elbows and lower your torso towards the floor until your arms form a 90-degree angle. Push through your chest and extend your arms to lift your body back into starting position. Repeat this exercise, this time touching your left hand and right foot. Continue alternating between push up and right hand/left foot touch and push up left hand/right foot touch. Each repetition is equivalent to one push up and one hand/foot touch. Bent Leg Sit-Up & Reach Step 1Start by lying flat on your back on a yoga mat. Bend your knees, position your feet firmly on the mat, and place your hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine. This is your starting position. Step 2Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off the floor. Lengthen your spine to sit up tall. As you reach the peak of your sit-up, take your right arm and reach around behind you to place your hand firmly on the ground. Step 3Press your feet into the floor and extend through your right shoulder and hips, reaching your left arm towards the ceiling so that your body forms a straight line from your chest down to your knees. Step 4Lower your hips to return to a seated position, then slowly lower your torso, shoulder blades and head to the mat to return to the starting position. Continue alternating between left and right sides for 30 seconds. FluttersStep 1Start by lying on your back on a yoga mat. Engage your abdominal muscles by drawing your belly button in towards your spine and raise both legs off the floor. This is your starting position. Step 2Slightly raise your right leg and slightly lower your left leg, ensuring that neither of your legs touch the floor. Step 3Moving smoothly, slightly raise your left leg and slightly lower your right leg, ensuring that neither of your legs touch the floor. This should create a “scissor-like” motion. Continue alternating between right and left for 30 seconds, inhaling for four repetitions and exhaling for four repetitions. Take a 30-second breakGrab a sip of water, towel off your sweat, and jump back in.Like what you see? How about some more R29 goodness, right here?The Complexities Of Plus-Size Workout ClothesTry Our 30-Day Plank ChallengeYour 30-Day Meditation Challenge
Yahoo Finance