Read TightDefined.pdf text version

THE SMART WAY

YOUR FAST AND FIERCE CIRCUITS

HOW TO: Start with circuit one. Do each

We've combined cardio intervals with strength sets for your quickest total-body workout yet.

& DEFINED

TIGHT

(depending on rest periods). (for a 130-pound woman).

oxygenmag.com web exclusive!

WATCH YOUR SPEED: With your strength

moves, the repetitions should be fairly fast, but not out of control.

exercise for 30 seconds, then immediately go to the next move. At the end of each circuit, rest for one to two minutes, then begin the next circuit.

ON-THE-GO: Use resistance bands instead of dumbbells for your strength moves. TIP: Take up some of the band's slack in your hand if the exercises feel too easy.

WHAT YOU'LL NEED: A clock or stopwatch,

a pair of dumbbells (beginners can start with 10 to 15 pounds; advanced exercisers can try 15 to 25 pounds), an exercise mat (optional).

TOTAL WORKOUT TIME: 11 to 13 minutes ESTIMATED CALORIE BURN: About 120

FREQUENCY: Do this workout three or four

times per week, or as a substitute for your regular workout when you are pressed for time.

CIRCUIT ONE

1. Jumping Jacks 2. Bent-Over Dumbbell Rows 3. Mountain Climbers

CIRCUIT TWO

Overhead Triceps Extension High Knees

CIRCUIT THREE

Jump Squats Alternating Lunges Mountain Climbers

DO EACH EXERCISE FOR 30 SECONDS, THEN BEGIN THE NEXT MOVE.

Push-Ups

5. Jumping Jacks 6. Plié Squats 7. Rest for 1 to 2 minutes; begin circuit two

Overhead Shoulder Presses High Knees Rest for 1 to 2 minutes; begin circuit three

Jump Squats Plank Finish with a cooldown stretch

WEIGHTS ©ISTOCKPHOTO.COM/MIPAN

4. Alternating Hammer Curls

Side-to-Side Hops

Stiff-Legged Deadlifts

Information

1 pages

Report File (DMCA)

Our content is added by our users. We aim to remove reported files within 1 working day. Please use this link to notify us:

Report this file as copyright or inappropriate

946451


Notice: fwrite(): send of 198 bytes failed with errno=104 Connection reset by peer in /home/readbag.com/web/sphinxapi.php on line 531