Incinerate calories, build core strength and lean muscles

Incinerate calories, build core strength and lean muscles with this 20 mins workout.

Deciding to get fit can be a tough decision to make. However, the best thing about getting in shape is that it’s attainable and you’ll feel great at the same time. So, as the new year begins and you evaluate your fitness goals and set new year’s resolutions, we want you to try this workout that will incinerate calories, build core strength and improve overall fitness and athleticism.

Directions

Warm up with a 3-round circuit of 10 jump squats, 10 push-ups, and 15 jumping jacks. Then go through the following exercises in the order below. Do this workout 3 times a week. Use a pair of 10 kg dumbbells for the squat thrusters, 16-20 kg kettlebell for the kettlebell swings and run on level 7.

Superset

For 60 seconds each, do 2 rounds of exercises A and B back-to-back with no rest in between followed by a 2 mins run on level 7. Then rest for 60 seconds between each set. Do 4 sets.

Kettlebell Swing

To perform a Kettlebell Swing

This exercise strengthens, tones and firms the hamstrings, glutes, back and abs.

Stand with your feet slightly wider than shoulder-width apart, holding the kettlebell handle with both hands in front of your hips.
Engage your core and bend at the hips to lower the kettlebell between your legs. Keep your back straight and your shoulders relaxed.
Drive through your heels and use your hips to explosively swing the kettlebell up to shoulder height.
As the kettlebell reaches the top of the swing, straighten your legs and squeeze your glutes.
Let the momentum of the swing carry the kettlebell back down between your legs, and then repeat the movement for the desired number of reps.

Expert Tips:

It’s important to maintain proper form when doing kettlebell swings. Keep your core tight and avoid rounding your back. Focus on using your hips to generate power for the swing, rather than relying on your arms.
The kettlebell swing is best done with a heavy kettlebell and so, as you become more comfortable with the movement, you can gradually increase the weight of the kettlebell.

Squat Thrusters

To perform Squat Thrusters

The squat thruster is a full-body exercise that combines a squat with an overhead press. To perform a squat thruster, follow these steps:

Stand with your feet slightly wider than shoulder-width apart, holding a pair of dumbbells or a barbell at shoulder level with an overhand grip.
Engage your core and lower into a squat, keeping your chest up and your weight in your heels.
As you straighten your legs and return to the starting position, press the weights overhead until your arms are fully extended.
Lower the weights back to shoulder level and repeat the movement.

Expert Tips:

It’s important to maintain a strong and stable core throughout the exercise, and to keep your feet grounded and evenly distributed on the ground. Avoid letting your knees cave in or your heels come off the ground as you squat.

Run

Running on a treadmill can be a convenient and effective way to get in your cardio workouts. Here are some basic steps to follow when running on a treadmill:

Start by adjusting the treadmill to the desired speed. If you’re new to running or haven’t exercised in a while, start with a lower speed.
Stand with your feet shoulder-width apart on either side of the treadmill belt. Place your hands on the handrails for balance, if needed.
Begin running at a moderate pace, landing on the balls of your feet and keeping your shoulders relaxed.
When you’re finished running, slow down and come to a stop on the treadmill.

Expert Tips:

As you run, pay attention to your form. Keep your feet pointed straight ahead and your arms relaxed at your sides. Avoid leaning forward or backward and maintain a natural, upright posture.

Conclusion:

This program can be swapped into your training program 3-5 times per week as a stand-alone workout or in combination with another workout (depending of your fitness level). So introduce some variation to your training with this program. It is designed to build muscles, explosive strength, stamina and to torch fat.

Jason Rodgers

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