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Tuesday, October 20, 2020

Shape Up in 7 Minutes

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1.  Snappy strengthening moves

Shape Up in 7 Minutes

Get more bang for your workout burst with these one-minute power moves from Equinox NYC instructor Omar Sandoval’s hot new Titan Method class.

Choose a move for the arms and shoulders, a move for the abs and back, and a move for the legs and butt and do all three exercises at a fast clip (hello, cardio!) before taking a 30-second rest; then whip through them again.

For the full Titan class effect, do any five moves back-to-back, rest 30 seconds, and repeat. For best results, slip this speed session in every other day.

2.  Arms & shoulders: Squat and press

Shape Up in 7 Minutes

Stand with feet shoulder-width apart and a pair of 8- to 10-lb dumbbells between feet. Push hips back to lower into a squat (keep knees behind toes); grasp a dumbbell with each hand.

Engage core, push through feet, and rise to standing, bending elbows to bring weights near shoulders. Press weights overhead; lower weights back to shoulders, then back to floor. Repeat for 60 seconds.

3.  Arms & shoulders: Clean and press windmill

Shape Up in 7 Minutes

Stand with feet shoulder-width and an 8- to 10-lb dumbbell between them. Push hips back to lower into squat (knees behind toes); grasp dumbbell with left hand. Push through feet and rise to standing, bringing dumbbell toward left shoulder; push it overhead.

Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat; continue for 60 seconds.

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Switch sides and repeat.

 

4.  Abs & back: Dumbbell plank

Shape Up in 7 Minutes

Get into the “up” part of push-up position with feet wider than shoulder-width, hands each gripping a dumbbell directly below shoulders. Your body should be in a straight, diagonal line from head to heels (as shown). Hold for 60 seconds.

 

5.  Abs & back: Plank with side snatch

Shape Up in 7 Minutes

Come to plank position with body straight, feet wider than shoulder-width, hands gripping 8- to 10-lb dumbbells.

Engage core muscles; in a single movement (keeping arms straight), twist at the waist (allowing toes to pivot) and lift dumbbell in left hand out to left and up overhead Return to plank position; continue for 60 seconds, then switch sides and repeat.

6.  Legs & butt: Shuffle dumbbell swing

Shape Up in 7 Minutes

Stand with feet wide, an 8- to 10-lb dumbbell between feet. Squat down (knees behind toes) and shuffle to left, then back to center; grab dumbbell with both hands. Straighten knees while turning legs and body to right, swinging weight up and straight out to right as if swinging a baseball bat.

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Return to squat position and repeat on opposite side; continue alternating for 60 seconds.

7.  Legs & butt: Superhero jump

Shape Up in 7 Minutes

Get into “up” part of push-up position; step left foot forward into lunge position, leaving right hand on floor and lifting left hand out and back. Push into both feet and jump up onto left foot, raising right knee and touching left hand to it. Return to lunge, then push-up position.

Continue for 60 seconds, thenswitch sides and repeat.

 

 

 

 

 

Source:health.com

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