"Each exercise trains the muscles with different modalities—balance, power, speed, strength, flexibility—to avoid plateaus and provide the most holistic and comprehensive conditioning," says Jillian Michaels of this circuit she created for Health. "You don't just look better—you are better." Cycle through it four times a week (paired with 20 minutes of high-intensity interval training) to transform yourself this month.
1/7Twisted renegade
Start in the up part of a push-up, holding an 8-to 10-pound dumbbell in each hand (A). Bend left elbow, pulling it up, while simultaneously bringing right knee toward left armpit and rotating into a side plank (B). Return to "A" and repeat on opposite side. This is 1 rep. Do 4 sets of 20 reps.
2/7Table hop
Start in reverse plank, hips lifted and hands facing feet (A). Jump legs in, coming into tabletop position with feet directly below knees, hip-width apart (B). Jump legs back out to "A." Do 4 sets of 20 reps.
3/7Straight line lunge with circle pass
Start with left foot directly in front of right; hold an 8-to 10-pound dumbbell overhead (A). As you lower into a lunge (right knee bent), circle dumbbell to the right with right hand, then pass it under left leg (B). Grab it with left hand; circle dumbbell to the left and back overhead. Repeat on other side. This is 1 rep. Do 4 sets of 20 reps.
4/7Hero push-up
Start in the up part of a push-up, with hands under shoulders and feet shoulder-width apart (A). Lower chest to the floor, then bend knees and press hips back (B). Return to "A." Do 4 sets of 20 reps.
5/7Blastoff
Hold an 8-to 10-pound dumbbell in each hand; bend knees and place dumbbells on the floor underneath shoulders. Jump feet back (A), then quickly reverse the motion, coming to a squat. Bend elbows and pull dumbbells up to the sides of chest for a high and wide row (B). Place dumbbells back on the floor and repeat. Do 4 sets of 20 reps.
6/7Wipe and crunch
Lie faceup with arms out to sides and legs together and extended straight up (A). Lower legs to the right to about a 45-degree angle; crunch up, reaching left hand toward feet (B). Return to "A" and repeat on other side. This is 1 rep. Do 4 sets of 20 reps.
7/7Armed warrior
Stand with feet shoulder-width apart, arms at sides, a 5-to 10-pound dumbbell in each hand (A). Hinge forward at hips, lowering torso; raise right leg. Lift right arm out to the side while bending left elbow and pulling dumbbell to chest (B). Return to "A." Repeat on other side. This is 1 rep. Do 4 sets of 20 reps.
Article source :health.com
1/7Twisted renegade
Start in the up part of a push-up, holding an 8-to 10-pound dumbbell in each hand (A). Bend left elbow, pulling it up, while simultaneously bringing right knee toward left armpit and rotating into a side plank (B). Return to "A" and repeat on opposite side. This is 1 rep. Do 4 sets of 20 reps.
2/7Table hop
Start in reverse plank, hips lifted and hands facing feet (A). Jump legs in, coming into tabletop position with feet directly below knees, hip-width apart (B). Jump legs back out to "A." Do 4 sets of 20 reps.
3/7Straight line lunge with circle pass
Start with left foot directly in front of right; hold an 8-to 10-pound dumbbell overhead (A). As you lower into a lunge (right knee bent), circle dumbbell to the right with right hand, then pass it under left leg (B). Grab it with left hand; circle dumbbell to the left and back overhead. Repeat on other side. This is 1 rep. Do 4 sets of 20 reps.
4/7Hero push-up
Start in the up part of a push-up, with hands under shoulders and feet shoulder-width apart (A). Lower chest to the floor, then bend knees and press hips back (B). Return to "A." Do 4 sets of 20 reps.
5/7Blastoff
Hold an 8-to 10-pound dumbbell in each hand; bend knees and place dumbbells on the floor underneath shoulders. Jump feet back (A), then quickly reverse the motion, coming to a squat. Bend elbows and pull dumbbells up to the sides of chest for a high and wide row (B). Place dumbbells back on the floor and repeat. Do 4 sets of 20 reps.
6/7Wipe and crunch
Lie faceup with arms out to sides and legs together and extended straight up (A). Lower legs to the right to about a 45-degree angle; crunch up, reaching left hand toward feet (B). Return to "A" and repeat on other side. This is 1 rep. Do 4 sets of 20 reps.
7/7Armed warrior
Stand with feet shoulder-width apart, arms at sides, a 5-to 10-pound dumbbell in each hand (A). Hinge forward at hips, lowering torso; raise right leg. Lift right arm out to the side while bending left elbow and pulling dumbbell to chest (B). Return to "A." Repeat on other side. This is 1 rep. Do 4 sets of 20 reps.
Article source :health.com
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| Image via :health.com |
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