1. BATTLE
ROPE
CIRCUIT
Pick up each end of the rope and pull them straight toward
you. Stand with feet hip width apart, knees slightly bent,
and core tight. Keep your lower body loose and your spine
extended. From there, it’s all arm and shoulder movement.
HIIT
IT UP
MAYBE YOU HAVEN'T
SET FOOT INSIDE
A GYM IN MONTHS,
AND YOU SHUDDER
AT THE THOUGHT
OF RUNNING ON A
TREADMILL OR LIFT-
ING WEIGHTS. OR
MAYBE YOU'RE A
seasoned gym-goer
who's hit a plateau in
your progress? No mat-
ter your fitness per-
sona, there's one thing
we all have in common:
When we're ready to
get in shape, we want
it to happen quickly.
Overnight would be
nice, but we're not the
Hulk, so we've got to
get real. And the best
way to do that is to rely
on science (because
busting our humps
at the gym is a wash
unless we're doing it
correctly).
In our quest to find the
workouts that will get
us toned the quickest,
there was one under-
lying commonality
in each study: HIGH-
INTENSITY INTERVAL
TRAINING (or HIIT).
10 MUSCLE MEMORY
Double waves: With one end
of the rope in each hand,
simultaneously move both
arms up and down rapidly.
1 SET, 25 REPS
Alternating waves: Similar to double
waves except you raise one arm to
shoulder level while quickly lowering
the other. 1 set, 100 reps
(alternate arms)
HOW IT WORKS:
COMPLETE 3 ROUNDS OF
THE FOLLOWING CIRCUIT,
RESTING FOR A MAXI-
MUM OF 10-15 SECONDS
BETWEEN EXERCISES,
AND 1-2 MINS BETWEEN
ROUNDS.
GET READY TO SWEAT.
These HIIT cardio inducing moves are
exactly what you need to reactivate your
lean muscle while you tone up with this full
body workout.
| DECEMBER/JANUARY 2019