Tighten Up Anywhere
posted on 20/06/2015 3:54:00 AM
Tighten Up Anywhere
You backyard can be the best place to get into shape.
BY RACHEL CROCKER, FITNESS EDITOR PHOTOGRAPHY PAUL BUCETA MODELS TOSCA RENO & RITA CATOLINO
The sights and sounds of springtime tend to inspire physical activity. From the sun’s rays beckoning you to come outside, to the sweet aroma of budding flowers, to the gentle breeze cooling your skin, the palpable joy that spring ushers in means there is no better season for injecting a little nature into your workouts.
That’s certainly the M.O. when Tosca and her trainer, Rita Catolino, get together during the early days of spring. As the weather can sometimes be unpredictable in their native Canada, they know that taking advantage of every iota of sunshine is crucial – whether they have dumbbells handy or not.
Follow along with this power team as they demonstrate a lean, mean six-move routine that busts your workout excuses – all you need is 20 minutes, a bench and a “can-do” attitude!
THOUGH YOU AREN’T USING EXTERNAL RESISTANCE, THIS IS STILL A CHALLENGING WORKOUT – THE REST PERIODS ARE SHORT AND THE MOTIONS ARE COMPLEX. WITH THAT IN MIND, IT’S STILL SUITABLE FOR BEGINNERS – JUST FOLLOW THE GUIDELINES BELOW, AND TAKE YOUR TIME TO PERFECT EACH REP.
BEGINNER: Do the entire circuit once; take 10 seconds to rest between exercises.
INTERMEDIATE: Do the circuit two or three times; rest 10 seconds between exercises.
ADVANCED: Do the circuit three or four times; rest no more than 10 seconds between exercises.
Bulgarian split squat combo
WHAT TO DO: 10 reps (each leg)
HOW TO: Stand a few feet in front of a bench or low table, extend one leg behind you to touch your toes to the top, and gently place your fingertips behind your head. Bend your front knee to lower your body towards the ground [A], then press through the heel of your front foot to extend your leg and stand. Next, lean forward from your hips to bring your torso and rear leg parallel to the ground [B].
Reverse to stand, replace your foot on the bench, and repeat. When your set is through, do the same on your other side.
One-legged triceps dip
WHAT TO DO: 10 reps (each side)
HOW TO: Sit on a bench and grasp the edge on either side of your glutes. Straighten your arms and shift your weight forward to bring your hips in front of the bench, then raise one leg parallel to the ground in front of you. Bend your arms to lower towards the ground. When you’ve lowered as far as you can, extend your arms to return to the start. Finish your set, then switch legs and repeat.
GOT THE NO-BENCH BLUES?
NO WORRIES, LADIES: the exercises that use a bench can also be done by placing your hands, feet or butt on the ground instead. For example, with the “bench bunny,” get into a push-up position and hop your legs back and forth over an invisible object.
This is an extract from Oxygen Magazine Australia issue 77. To purchase your copy, email firstname.lastname@example.org or subscribe online today.
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