August is like the third book of the Hunger Games. You sped through books one and two (June and
July) without even taking a second to breathe.
And while you have been readily anticipating the final installment of
the trilogy throughout it all, you know it will inevitably be over too soon.
So in this final installment of your summer trilogy, it’s
time to slow down, smell the roses (or rosé, if you’re having that kind of
summer), and make one final push to achieve your health and fitness goals. After all, both summer and the Hunger Games
have a similar objective—to get yourself your own Gale or Peeta, whichever
you’re into, and take some prisoners with dat fine-a** body of yours that
you’ve trained so hard for.
In an effort to help you attain your end-of-summer,
Katniss-esque, bod of your dreams, I have developed a high-intensity plyometric
workout—as promised in my “The HHH Bible” post.
Plyometrics are a great way to blast stubborn fat quickly and
efficiently, plus, they increase performance for your other athletic
activities…helping you run faster, jump higher, and dance that much longer up
in the club. This workout is intense,
straight to the point, and gets the job done—just as I hope your experiences
with your own Gale or Peeta have been.
Do as many reps as you can in the time allotted, making sure
each movement is energetic and explosive.
During “rest” periods, make sure you don’t stop moving. Do all of the exercises and repeat the entire
routine once more for a total of two sets.
This is the best way to decrease your body fat percentage and get
yourself in tip-top shape. You’ll be
looking and feeling great for
whatever adventure that may come your way after this trilogy of hard work and
dedication to your health.
Warm-up with a 30 second jog in place
1 min of jumping
jacks (make sure your hands touch overhead every time)
15 seconds of steps side-to-side
1 min of lunge jumps (start
in lunge position with your right foot forward, jump into the air and switch
your left foot forward, landing softly into lunge position with your left foot
forward)
15 seconds of knees-to-chest marching (make sure to use your
core to pull your knees up)
1 min of frog jumps (4
forward, 4 back)
15 seconds of grapevine
1 min of skaters (start
in a curtsy position with your left foot behind your right, as shown, and then
hop your left foot to the side and bring your right foot behind your left in a
curtsy position)
15 seconds of easy punches
1 min of squat jacks (start
in a squat position, hop your legs out, staying low and bring your hands
overheard to touch, hop back to squat position)
15 seconds of grapevine
1 min of shoulder-tap
plank (start in plank position and bring your right hand to your left
shoulder, keeping your hips level; return to plank position and repeat on the
left side)
15 seconds of easy uppercuts
1 min of barrier
jumps (place a small towel on the ground and be sure to keep your feet
together as you jump over it, side-to-side)
15 seconds of steps side-to-side
1 min of squats with
alternating leg lift (start in a squat position and come to standing, using
your core to bring your right leg to hip level; return to squat position and
repeat on the left side)
30 second cool-down with hands overhead
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