![]() Tip: As your back knee drives upward toward the front, swing your opposite hand up with it, as if you were sprinting. (For an extra challenge/fat burn, add a small hop at the top of the motion to get slightly airborne.) Return to the bottom position and repeat. In one motion, stand tall, bringing your right knee up in front. Targets: Shoulders, abs, hip flexors, cardiovascular system Starter Drillįrom a standing position, step rearward with your right foot (like a reverse lunge but slightly more extended) and place your right hand on the floor by the inside of your left foot. Lift your hips only enough to move your legs smoothly. Tip: As you switch legs, push down into the floor with your hands/arms. In one motion, switch your feet so your left foot lands on the outside of your left hand and your right foot is extended behind your body. ![]() Hop Switchįrom the plank position, bring your right foot to the outside of your right hand. These two will torch fat in 12 to 18 minutes,” Speer says. ![]() This unique high-intensity interval training workout was created exclusively for Oxygen readers by Andy Speer, CSCS, SFG 1, co-owner of Soho Strength Lab, an elite training facility in New York City. “The two exercises in the plan work almost every muscle in your body, especially legs, glutes, shoulders and abs. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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