The program
A Hot Body for all Hemispheres
A workout that you can do anywhere
Constantly on the go ? Mind & Body Editor Nicola shows us how to train smarter , faster and cheaper in a workout created especially for Girls Gone International .
The program
Perform all 11 moves in quick succession and then take a 2-3 minute break before repeating the circuit . Aim to complete three rounds of the circuit but start off with one or two rounds if you ’ re new to this kind of training . Do this work-out two or three times a week and for best results try to add in one or two 30-50 minute , moderate intensity cardio workouts into your weekly training schedule . Always make sure you warm up before exercising and finish off with a cool-down that includes stretches .
How it works Compound exercises efficiently target more than one muscle group at the same time , offering multiple strengthening and toning opportunities . Peripheral heart action ( PHA ) training gets the heart and lungs pumping faster by alternating between upper and lower body exercises in one well-formulated dynamic sequence , making you work harder and burn more calories in less time . It ’ s not easy but it is effective !
Move 1 Reverse cross-over lunge
Targets Glutes | Quads | Hamstrings | Calves | Core
Move your right foot diagnonally behind your left foot . Bend both knees , lowering down until your left thigh and right shin are parallel to the floor . Take care not to lean forward and make sure you keep your right heel lifted . Push off the ball of your right foot to come back to standing and repeat on the other side .
Reps 8 each leg