Featured in the latest issue of OptiMYz Magazine. By Adrian Veinot.
Hello muscle and endurance, good-bye fat. Following Part I in the May/June issue, we present the second half of this full-body workout. Add both to your long-term fitness repertoire and watch your energy level soar.
Split squat
1-2 sets. Work 1 minute.
A: Stand with feet staggered far apart, one foot forward and one behind.
B: Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Burpee or squat thrust
1-2 sets. Work 1 minute.
A: Stand upright with arms to sides.
B: Bend over and squat down. Place hands on floor, slightly wider than shoulder width.
C: While holding upper body in place, kick legs back. Land on forefeet with body in straight plank position. Keeping upper body in place, pull legs forward
under body, returning feet to original position. Rise up to original standing posture.
Alternating shoulder press
1-2 sets. Work 1 minute.
A: Stand with dumbbells grasped on top of shoulders.
B: Alternating, press one dumbbell overhead explosively, lower under control and repeat with the other arm.
Front plank
1-2 sets. Work 1 minute.
A: Lie face down on mat. Place forearms on mat, elbows under shoulders. Place legs together.
B: Raise body upward by straightening body in straight line. Hold position.
Side to side Med Ball slams
1-2 sets. Work 1 minute.
A: Stand with feet shoulder width far apart, medicine ball grasped in hands to one side of your hips.
B: In a circular motion swing the med ball overhead and downwards towards the floor on the opposite side of your body; release the ball slamming it into the ground; catch the ball on the bounce and repeat the slam to the other side.
Tubing bicep speed curls
1-2 sets. Work 1 minute.
A: Grasp tubing handles with shoulder-width underhand grip.
B: With elbows to side, raise the handles until forearms are vertical. Lower until arms are fully extended. Repeat.
