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HEALTH
Workouts
A boot camp-inspired workout to get your butt in shape
Alex Fell and Ruben Belliard, former Marines and founders of Warrior Fitness Boot Camp (warriorfitnessbootcamp.com) in NYC, let us in on a few moves that’ll get you toned all over. They might seem tough at first, but after a while you’ll be in shipshape and what was once a challenge will be a cinch. Talk about a boost.
Side straddle hops (aka, jumping jacks)
“Jumping jacks are a great way of shedding that extra weight,” Alex and Ruben confess. “This exercise burns calories and fat at a higher rate in comparison to other exercises.”
Bicycle crunch
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Bring your knees up, so the lower part of your legs are parallel to the floor. “Slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg,” Alex and Ruben say. “Bring your right elbow close to your left knee by crunching to the side, as you breathe out.” Repeat for 2-3 sets of 15.
Lunges
Start with both legs together, then take a step forward about 2 to 3 feet with one foot. Bend your knees and lower down until your back knee is a few inches above the floor. At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor. Return up to start. Repeat 2-3 sets of 15 on each leg.
Pushups
“People often do not realize that pushups can give them a full body workout,” the trainers tell us. “You can start this exercise on your knees but eventually you will be able to do them without your knees.” The key to pushups is keeping the correct form: Keep your abs tight and your butt aligned with the rest of your bod. Do a few to start, and then add one rep every time you perform them.
Side straddle hops (aka, jumping jacks)
“Jumping jacks are a great way of shedding that extra weight,” Alex and Ruben confess. “This exercise burns calories and fat at a higher rate in comparison to other exercises.”
Bicycle crunch
Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Bring your knees up, so the lower part of your legs are parallel to the floor. “Slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg,” Alex and Ruben say. “Bring your right elbow close to your left knee by crunching to the side, as you breathe out.” Repeat for 2-3 sets of 15.
Lunges
Start with both legs together, then take a step forward about 2 to 3 feet with one foot. Bend your knees and lower down until your back knee is a few inches above the floor. At the bottom of the movement, the front thigh should be parallel to the floor and the back knee should point toward the floor. Return up to start. Repeat 2-3 sets of 15 on each leg.
Pushups
“People often do not realize that pushups can give them a full body workout,” the trainers tell us. “You can start this exercise on your knees but eventually you will be able to do them without your knees.” The key to pushups is keeping the correct form: Keep your abs tight and your butt aligned with the rest of your bod. Do a few to start, and then add one rep every time you perform them.
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