SET up this super circuit with burpees, jack knives and dumbbell thrusters and start burning serious fat. THE WORKOUT
1. 15 frog jumps
2. 15 jack knives
3. 15 burpees
4. 15
Swiss ball sit-ups
5. 15 dumbbell thrusters
6. 15 Swiss ball sit-ups
7. 15 burpees
8. 15 jack knives
9. 15 frog jumps
HOW IT WORKS
There are nine stations but only five different moves. The first
exercise is repeated last, the second exercise repeated second last and so on. The middle exercise is done only once. Your goal is to get through the full routine as quickly as you can without sacrificing good technique.
- Frog jumps
Why? These really work the legs and are also highly metabolic, meaning they burn a serious amount of fat.How? Stand tall with your core engaged and your spine long and straight, hands in front of your pelvis. While maintaining your posture, squat and touch your fingertips to a spot on the ground, in between your feet. From here, drive up out of the squat and jump up in the air. Land softly and try to immediately, yet with control, sink down into your next rep.
Easier option: Squat and touch the ground but just stand up rather than jumping.
- Jack knives
Why? They take the plank to the next level.
How? Place one shin on a Swiss ball. Place both hands on the ground in front of you, then place the other shin on the ball. Pause and engage your core to counteract any sag in your hips and stomach. Roll the ball in, bringing your knees towards your chest, pause, then roll it back. Progress to having the ball lower down your shins, then have your feet on the ball (pictured).
Easier option: Have the ball closer to your knees.
- Burpees
Why?
Burpees are one of the best whole-body moves.
How? Squat and place your hands on the ground 30cm in front of your feet. Jump your feet out backwards, so you land with your body in a straight line. With control, drop your entire torso to the ground. Your chest and hips should make ground contact. Immediately press up strongly so you are back on your hands and feet, then jump your feet back to your hands. Stand up, perform a small jump and go straight into your next rep.
Easier option: Step rather than jump back
- Dumbbell thrusters
Why? These combine two big moves and work the core.
How? Hold a weight in one hand at the front of your shoulder and engage your core muscles. Squat until your butt reaches knee height. Pause, drive up and, just as you get to the top, perform an overhead press by pushing the weight above your head. Be careful not to arch your back as you press. Bring the weight back to your shoulder and repeat. Do 15 reps on one arm, then switch.
Easier option: Do all your squats first, then do your presses separately.
- Swiss ball sit-ups
Why? They get that six-pack sculpted for summer.
How? Avoid this exercise if you have a history of lower-back injury. Sit on the ball and lower your upper body back until it is horizontal and your lower back is on the ball. Your back should be slightly hyper-extended. Draw your chin to your chest, curling up through the mid-section and breathing out. Stop just before you reach upright. Slowly lower on the inhale and repeat. Don’t bounce off the ball or rest between reps.
The earlier you feel a burn, the better your technique and results will be.
Easier option: Sit further forward on the ball.
