Fitness Fast Track
[If you've read this, check out more Fitness Fast Track supersets here.]
Can’t be bothered to go to the gym? We bring it to your living room.
Let’s face it, work and workout are not exactly the best of friends. More often than not, you find yourself too dead beat to swing by the gym for a full blown workout. But what if all you need is 15 minutes of your busy schedule to burn that fat off? Jeremy Bird NASM, founder and head trainer of Circuit25 Malaysia, has designed a rapid fire workout that uses the principle of time instead of repetitions. The programme includes a progression and regression method which ensures results. All you need is a stopwatch.
You can perform this for 15 minutes daily, with 25 seconds for each set. For more challenge, speed up. If you fi nd it too intense, pace yourself and reduce the reps. You can also increase the resting time between each group of exercises. Now let’s improve your fitness and shed some lard.
Superset 1 – Burpees and Squats
Sets: 3, Recovery: 25 secs
Get into squat position with hands on the floor in front of you. Kick your legs back into a press-up position and return to squat. Thrust into jump with arms extending in the air and land. Repeat for 25secs.
Squat to 90 degrees keeping your shoulders back, feet flat on the floor and arms extended forward. Return to starting position. Repeat for 25secs.
Progress: As you come up, raise a knee to your opposite elbow and alternate between squats.
Superset 2 – Star Jumps and Press Ups
Sets: 3, Recovery: 25 secs
From a standing position jump with your legs outspread and your arms outstretched then land with your feet back together and arms by your sides. Repeat for 25secs. Assume a press-up position. Position your shoulders over your wrists to distribute the weight to your arms and shoulders.
Bend your elbows, lower you body close to the floor and return to start. Keep your back in a straight line throughout.
Progress: Raise one leg slightly off the ground.
Regress: Perform the press-ups on your knees. To keep form, start in a regular press-up position and simply drop your knees to the ground. Repeat for 25 secs.
Superset 3 – High Knees and Bent Over Shoulder Press
Sets: 3, Recovery: 1min
Keep your hands at a 90-degree angle in front of you. Lift your right knee to your right palm, followed by left knee to left palm simulating running motion on the spot. Make sure to keep your knees lifted your knees up to hip height. Repeat for 25secs.
Drop into the press-up position but with your hands and feet closer together than usual. Bend your elbows and lower head towards the floor. Keep your legs straight throughout. Repeat for 25secs.
Superset 4 – Forearm Plank with Leg Raise
Lie on your side with upper body propped up on your arms. Keep your body straight to engage your glutes and mid section. Make sure your neck is in a neutral position. Raise one leg off the ground and down without touching the ground. Repeat for 25secs. Then switch to the other leg.
Regress: Leave both feet on the ground.
Photography by Corinna.
Check out more Fitness Fast Track supersets here.
If you liked this workout article, try these:
- Countdown to a New Body
- An Inch on Your Arms in 40mins
- 2-in-1 Training Plan