Introducing your new go-to lean routine. You’ll burn some 250 calories and trim flab all over using zero equipment.
INTRODUCING YOUR NEW GO-TO LEAN ROUTINE. YOU’LL BURN SOME 250 CALORIES AND TRIM FLAB ALL OVER USING ZERO EQUIPMENT.
Incinerating fat is mission No. 1 at S10 Training, a private studio in New York City. “We use a body composition analyser [a souped-up scale that measures with bioelectrical impedance analysis] to read how much muscle, visceral fat, body fat and water weight you have, and how many calories you burn at rest,” says S10’s founder, Stephen Cheuk. “This data allows you to train smarter, so you’re not doing a workout that doesn’t net results.”
You may not have such high-tech trackers, but you can benefit from all the number crunching that S10 has done to maximise the fat burn in its workouts. Getting into that optimal melting zone, Stephen says, boils down to shocking the body with a physical challenge it hasn’t adapted to yet. “Every workout should feel like the first week you came to the gym,” he says.
Stephen created this high-intensity routine using just gravity and body weight to spark your fat burners as you sculpt every muscle. You’ll alternate between a one-minute compound strength move and a 30-second cardio burst. Max your burn by working a little harder and faster each round.
WALK-OUT CHATURANGA
Stand with feet hip-width apart and arms by sides. Fold forward and walk hands out until body is in a plank. Bend elbows to lower chest to floor, then scoop chest forward and up, arching back, straightening arms and rolling forward onto tops of feet (thighs are off floor) to come into upwards-facing dog. Reverse the entire movement back to start. Repeat for 1 minute.
FAST FEET
Stand with feet wide, knees slightly bent and elbows bent by sides. Quickly alternate lifting feet slightly off floor, shifting weight from left to right on balls of feet. Continue alternating as fast as you can for 30 seconds.
SINGLE-LEG HIP RAISE
Stand with feet hip-width apart and hands on hips. Lift straight left leg to hip height. Lower. Switch sides. Repeat. Continue alternating sides for 1 minute.
MOUNTAIN CLIMBER
Start on floor in plank on palms. Quickly pull right knee towards chest. Quickly switch sides. Repeat. Continue alternating sides as fast as you can for 30 seconds.
ALTERNATING LUNGE
Stand with feet hip-width apart and hands on hips. Step right foot forward, bending legs until each forms a 90-degree angle. Push into right foot to return to standing. Switch sides. Repeat. Continue alternating sides for 1 minute.
STANDING BIG SPRINT
Stand with feet hip-width apart and arms by sides. Pull right knee to hip height, swinging arms out to sides at shoulder height. Quickly switch legs, lowering arms to sides. Continue alternating high knees and arm swings as fast as you can for 30 seconds.
RUSSIAN PUSH-UP TO PUSH-UP
Start on floor in plank on palms. Bend elbows straight back until forearms touch floor, then push up to start. Next, bend elbows 45 degrees out towards sides until chest grazes floor. Push up to start. Continue alternating Russian pushup with standard push-up for 1 minute. (If this is too tough, drop to your knees and still go for the full range on every rep.)
SKATER TOE TOUCH
Stand with feet hip-width apart, knees soft and arms by sides to start. Jump as far to the left as you can, landing on left foot (knee soft) and swinging right leg behind left leg as you reach right fingertips to touch floor in front of left foot. Immediately switch sides, pushing off left foot to jump right and landing on right foot as you touch left fingertips to floor. Continue alternating sides as fast as you can for 30 seconds.
BEAR CRAWL
Stand with feet wide and arms by sides. Fold forward and plant hands about 90cm in front of feet. Keeping hips back, bend elbows and knees slightly (almost as if you’re in a downward dog). Maintain this shape as you walk hands and feet forward as fast as you can for 1 minute.
V-UP
Lie face up on floor with legs extended and arms by sides to start. Lift straight arms and legs simultaneously until body forms a V. Lower to start. Repeat for 1 minute.
GYMNASTIC AB PULSE
Sit on floor with legs extended and hands on floor (touching only with fingertips) in front of hips. Raise straight legs around 8cm above floor to start. Pulse legs about 15cm up and down (without touching floor) for 30 seconds.
HOLLOW-BACK HOLD
Lie face up on floor with legs long and arms extended overhead. Keep lower back pressed into floor as you lift arms and legs so body forms a C. Hold position for 1 minute.
Keep your muscles guessing by upping the intensity with each round.
YOUR WORKOUT
INTENSITY
Hard (RPE:* an 8 or a 9 out of 10)
TOTAL TIME
28 minutes, 30 seconds
YOU’LL NEED
Enough room to jump in either dir ection.
HOW IT WORKS
Warm up, then complete the exercises in order. Repeat the circuit two more times.
CALORIES BURNED
245 (this calorie burn is based on a 63.5kg woman). *Rate of perceived exertion; see www.shape.com.sg/rpe
PHOTO 123RF.COM
