» vacation ready workouts
HOW IT WORKS
Complete each exercise for 15-20 reps . After you complete each exercise , do 30 seconds of high intensity cardio of your choice ( spinning , battle ropes or treadmill ) followed by 1-minute rest .
BY ROBINA ABRAMSON-WALLING + IAN WALLING
3 / SINGLE LEG LUNGE ON A BOSU BALL
Stand on a bosu ball while holding a medicine ball in your hands . While keeping all your weight on your right foot , bend your right knee , while lunging backwards lowering your knee towards the ground . While lunging backwards , use the ball as a counter balance and rotate to the right . Reverse the movement and return to your original position . That is one rep .
1 / WEIGHTED BALL SLAMS
Hold a medicine ball with both hands and stand with your feet at shoulder width . This will be your starting position . Raise the ball above your head and fully extend your body . Reverse the motion by slamming the ball into the ground directly in front of you as hard as you can . Pick the ball up with both hands on the bounce and repeat the movement .
2 / TWISTING BALL SLAMS
Hold the weighted ball with both hands above your head . Stand with your feet shoulder width apart . Pivoting your left foot while twisting to the left , throw the ball down on your left side while ending in a lunge position . Pick the ball up while reversing the movement . Pivot your right foot while twisting to the right , and slam the ball down on the right side leaving you in a lunge position on the right side . The above is considered one rep .
This workout is designed to get you ready for your next vacation by using exercises that target strengthening your body and helping you burn unwanted fat !
TIME TO GET VACAY
READY
4 / KETTLEBELL SQUATS
Get into a squat position ; hike the kettle bell between your legs . Using the power from your legs , hike the kettle bell up and past your shoulders with a tight core , and straight back while maintaining control of the kettle bell . You will be back to the starting position . That ’ s your first rep .
5 / BOX STEP UPS WITH A SINGLE ARM PRESS
Hold a kettle bell in your left hand and raise your arm into the air . Place your right foot on the box with your knee at a 90-degree angle . Put all your weight on your right foot and push off .
6 / PLANK
Begin on all fours . Make sure your hands are directly beneath your shoulders and your knees directly beneath your hips and extend your legs straight out . The tops of your feet can either be flat on the floor or you can curl your toes if you choose .
50 • fredi winter 2016 HEALTH & FITNESS //