20-minute workout Taylor Swift for the whole body

Sport And Fitness / by admin / December 19, 2019

Simone de la Rue (Simone de la Rue) creates training for such Hollywood celebrities and pop stars like Taylor Swift and Reese Witherspoon. To accomplish this, the complex is only 20 minutes of exercise you need a mat, water and towel. Are you ready for an explosive mix of cardio and Pilates, which will not disregard any of muscles in your body?

The bulk of the training

Exercise № 1. Explosive jumping into a lunge

During the execution of attacks, make sure that the knee was above the ankle and did not go forward. Try high jump up and put into operation quadriceps thighs, buttocks and abs. During the change of leg in the jump, try to hit the ankles together. If for any reason you find it difficult to jump high, follow a modified version of the exercise, and just a little tear off your feet off the floor while changing position.

Perform 3 sets of 10 repetitions.

Exercise № 2. Dips + Touch palms shoulders and wrists

Stand at the bar, do push-ups (elbow to the side), in the top position first touch the left shoulder, right hand, and then - the left hand of the right shoulder. Next comes the touch wrist: left to right, hands shoulder-width apart, right to left, hands shoulder-width apart. So it will look like one repetition.

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During the push-ups, try to keep the whole body in one line, back flat and stomach in. Do not lift the pelvis and abdomen drag down.

If you find it difficult to do push-ups on your toes all the way, try a modified version - push-ups with knees.

Perform 2 sets of 10 repetitions.

Exercise № 3. Side strap with twists

Stand to the side bar on the right side, the emphasis on a straightened arm, the palm is located under the shoulder, the support leg is boned. Left arm extended up and forms a straight line on the right, the left leg is raised, press retracted, the body is a single line. Bend your left knee and left elbow, pulling them towards each other, and then return to starting position - this is one repetition.

Perform 10 reps on one side, then the - 10 more in the second. Easy option - not focus on straightening, and on the bent leg.

Exercise № 4. Mahi feet

Get on all fours, on his knees and stop arms straight, hands placed under the shoulders, thighs perpendicular to the floor. Lower the body down on the forearm and at the same time pull the right foot back and lift up as high as possible. Then gradually go to the emphasis on straightened arms and move the right knee to the right hand. This is one repetition.

Perform 20 repetitions on one leg, then switch sides.

simplified version

Simply fail the bent knee to shoulder the same name and return the straightened leg back.

Exercise № 5. Squats with jumping

Stand with your feet shoulder width apart, toes slightly deployed in hand. Performs standard squat and jump out upward. Jumping try to keep feet and ankles touching. Landing in a crouching position should be soft.

Perform 2 sets of 10 repetitions each. Easy option - standard squats.

Exercise № 6. Lateral retraction of the legs in position lying down

Lie on the right side, the emphasis on the forearm (elbow located under the shoulder), the right leg is bent, with the body of thigh straight line, the left leg is straight. Lift the left leg, print it forward so that it is perpendicular to the body, and pull the sock over. Then slowly pull the leg back and pull the sock from itself. This is one repetition.

Perform 18 repetitions on one leg, then switch sides. Light version - fully lie on the floor and put her head on his extended arm.

Exercise № 7. Lifting the body from a prone position on his stomach

Lie on your stomach, stretch your arms forward. Squeeze your buttocks and, without taking your hands and upper body on the mat, slowly lift the straightened leg and slowly return to starting position. Then slowly lift arms and upper part of the housing, just above linger for several seconds and then return to the starting position. This is one repetition. During the ups cabinet will not lift my head and not to get involved in her shoulders, eyes pointing down.

Perform 5 reps.

Exercise № 8. "Boat"

Without changing position, raise your arms and legs simultaneously. Hands extended, gaze directed downward, the head does not ride up and drawn into the shoulders, buttocks clenched.

Perform 5 reps.

Exercise № 9. "Swimmer"

Starting in the same position, raise your arms and legs, and in the upper position, start flailing his arms and legs, as if you were swimming. The faster the change of hands and feet, the harder it is.

Perform for 20 seconds.