15-Minute Workout: 3 Bergerak, 300 Otot

Perform this routine as a circuit, says its creator, Martin Rooney, PT, CSCS, author of Ultimate Warrior Workouts . Lakukan ini rutin sebagai rangkaian, kata penciptanya, Martin Rooney, PT, CSCS, penulis Workouts Ultimate Warrior. Do 10 reps of each exercise, and complete as many circuits as you can in 15 minutes. Lakukan 10 repetisi setiap latihan, dan lengkap sebagai sirkuit sebanyak yang Anda bisa dalam 15 menit. Rest briefly when you need to, and resume working until the time is up. Istirahat sebentar bila Anda perlu, dan melanjutkan bekerja sampai waktunya habis. As your conditioning improves, increase reps or decrease the amount of rest. Sebagai pengkondisian Anda membaik, repetisi kenaikan atau penurunan jumlah istirahat.

Body-Weight Squat Tubuh-Berat Squat

Stand with your feet shoulder-width apart. Berdiri dengan kaki lebar bahu Anda-terpisah. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Anda Turunkan tubuh sejauh yang Anda bisa dengan mendorong pinggul Anda kembali dan menekuk lutut Anda sampai paha sejajar dengan lantai. Pause, and slowly stand back up. Jeda, dan perlahan berdiri kembali.

Judo Pushup Judo Pushup

Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Mulailah dalam posisi pushup tapi menggerakkan kaki pinggul selebar dan ke depan, dan angkat pinggul Anda sehingga tubuh Anda hampir membentuk V. terbalik Turunkan depan tubuh Anda sampai dagu mendekati lantai. Then lower your hips as you raise your head and shoulders toward the ceiling. Kemudian turunkan pinggul Anda saat Anda mengangkat kepala dan bahu ke langit-langit. Now reverse the movement and return to the starting position. Sekarang sebaliknya gerakan dan kembali ke posisi awal.

Sprinter Situp Pelari Situp

Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. Berbaringlah di punggung dengan kaki lurus dan lengan di sisi tubuh, menjaga siku bengkok pada 90 derajat. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Ketika Anda duduk, putar tubuh bagian atas Anda ke kiri dan membawa Anda ke arah lutut kiri siku kanan Anda saat Anda mengayunkan lengan kiri kembali. Lower your body to the starting position, and repeat to your right. Turunkan tubuh Anda ke posisi awal, dan ulangi ke kanan Anda. That's 1 rep. Itu 1 rep.