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The kick-butt circuit that'll get ya in top try-out shape

 
It’s about to get intense! Celeb trainer Clay Burwell from High Performance NYC concocted this high-energy, martial-arts inspired workout that’ll tone ya up all over. Repeat this circuit three times through, a couple days a week. Cross-train on your off days to get fit even faster.

 

 

Superman Lat Pull

A resistance band makes this an awesome challenge (they’re about 10 bucks at Target). Wrap your band around the base of something sturdy. Get in a plank position, with your feet on the ground and elbows planted on the floor, keeping your body stick-straight. Extend one arm and grab both handles in one hand (flex your abs for balance). Bend your elbow and pull the handles toward you, so your hand is almost in line with your shoulders. Slowly return to start. Repeat for 10 reps and then work the other side.

 

Shadow Boxing

Get in a fighting stance, with feet about hips-width apart and one foot slightly in front of the other. Keep your abs tight and your fists clenched. Bend your knees to get a bit of a bounce going and practice punching. Repeat for 2-3 minutes in between each exercise.

 

Inchworm

Start with your hands stretched high over your hand. Reach for the ground, keeping your legs as straight as possible. Place your palms on the ground and walk your hands out as far as possible. You’ll hit push-up position along the way, but aim to get your arms further out. Then, slowly walk your legs up to your hands (you can bend your knees if you have to). Repeat until you’ve “inched” about 40 feet.

 

Star Pushup

Start in a pushup position. Lower your body down. Push yourself up. Once you’ve completed the pushup, rotate your hips and torso to one side, while reaching that arm high up into the air. Your feet will stack on top of each other as you rotate. Slowly lower back to start, with both hands on the ground, and repeat, opening up to opposite side. They’re tough—so do as many as you can (it’s OK to start with 2-3).

 

Side Kick

Start with your feet hips-width apart and your left arm bent and under your chin. Clench your left hand into a fist. With your right hand, hold onto something sturdy (like a table). Slowly bend your torso to the right and bend your left knee. Kick your left leg out, keeping your foot flexed. Repeat 10 times on each side.

Single Leg Squat

Start with your hands on your hips, with your feet hips-width apart. Bend your left knee up, so your foot raises off the floor. Slowly lower down, bending deeply on your right leg. Your left foot will touch down, slightly in front of your right foot. Tighten your abs and keep your back straight. Repeat 5 times on each side.
 
 


BY KATIE ABBONDANZA ON 8/15/2012 5:07:00 PM

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