Shoppers Magazine 02

SIMBA SHOPPERS MAGAZINE - THE CHRISTMAS ISSUE
1. Kickboxing
Get ready for kung fu fighting. Even if your
last attempt at a choreographed fitness
class was a flop, I just like me was, with
patience and practice, kickboxing (whether
you opt for the dance-style gym variety or
a boxing gym session that actually involves
wearing gloves) is a boredom-proof
workout that burns anywhere from 700 to
1,000 calories an hour, helps to sharpen
your brain, and provides built-in muscle
sculpting. And anyone can do it
2. Jumping rope
Jumping rope is amazing for your body. All
you have to do is look at a boxer’s tight,
toned body to know it’s a major fat-blaster.
You’re toning your upper and lower body
at the same time, while quickly boosting
your heart rate. The result: 73kg person
can torch more than 350 calories in 30
minutes.
Don’t have the room to swing the rope?
Try ghost jumping. This involves mimicking
the movement without the actual rope. It is
just as effective in keeping your heart rate
up. To keep it interesting, try doing fast
intervals with short recoveries in between,
challenge your balance by jumping on one
leg, double-dutch with the kids, or jump to
the beat of your favorite songs.
3. Body-weight workouts
No barbells, dumbbells, or resistance
bands? No problem. Your own body is the
best piece of equipment you own. You can
get an amazing workout in a small space
by mixing and matching basic moves like
lunges, squats, mountain climbers, planks,
and pushups. Squats and lunges tone your
legs and butt, and push-ups are great for
your chest and arms. Planks and mountain
climbers are fantastic for your abs.
up your bike in your living room. You
turn on your stereo and play your favorite
past paced music, or you could put your
favorite TV show or movie on the TV and
pedal away. Whatever your setup, expect
to sweat: 80kg person burns between 159
calories to 476 calories in 30 minutes of
cycling. We recommend you get a rubber
trainer mat to put underneath you to
protect your floors.
5. squat
Stand with right foot forward, a 5- to
8-pound weight in left hand. Squat; touch
weight to floor as right hand lifts. Stand, lift
left knee, touch right hand to right left in
front of you. Squat then stand; touch right
hand to left foot behind you; that’s 1 rep.
Do 24 reps; switch sides and repeat.
6. Line hops
Step or hop sideways over a stretched-out
jump rope for 2 minutes.
7. Tipsy bridge and lift
Lie on your back, feet hip-width apart,
flexed left foot on a yoga block or telephone
book, right foot on the floor. Keeping
shoulders and head neutral and abs tight,
lift hips so your body forms a straight line
from shoulders to knees.
Lower down, then lift right foot, bringing
knee in toward chest. Return foot to floor;
that’s 1 rep. Do 24 reps, then switch sides
and repeat.
8. Biceps and arm circles
Stand with legs slightly wider than hipwidth,
a 2kg – 4kg dumbbell in each hand,
elbows bent and palms up. Keeping spine
straight, squat and circle left hand up and
in toward your shoulder in a circular motion
(as if beckoning someone toward you);
reverse to lower hand. Do 16 reps, then
switch sides and repeat.
9. Fast feet
Step quickly forward and backward over a
stretched-out jump rope for 2 minutes.
10. Triceps with a twist
Lie on back with knees bent, a 2kg – 4kg
dumbbell in right hand lifted so weight
is over shoulder. Let knees fall left while
bending right elbow until end of weight
touches floor near ear. Straighten right
arm while lifting hips, legs, head, and
shoulders. Lower gently down. Do 24 reps,
then switch sides and repeat.
11. Roll over and sit up
Start lying on stomach, chest lifted, arms
stretched overhead and legs straight.
Roll to right onto your back, bending knees
slightly and bringing arms halfway down;
curl up to sitting position as arms move
back overhead. Curl back down, and roll
back over onto stomach. Do 16 reps, then
switch directions and repeat.
12. Cross crawl
Raise your arms, then lift left knee and
bring right elbow down to meet it. Repeat
on opposite side; alternate for 2 minutes,
moving as quickly as possible.
13. Stretch
Finally Stretch your arms, neck and legs
and all parts of the body so that the body
can relax. You’re done!
Visit : http://www.prevention.com
: http://www.health.com
Your own body is the best
piece of equipment you own.
You can get an amazing
workout in a small space by
mixing and matching basic
moves like lunges, squats,
mountain climbers, planks,
and pushups.
Aim to do 3 sets of 10 reps for each move.
To boost your calorie burn, keep rests
between each move no longer than 20 to
30 seconds. To amp calories even more,
add a 1-minute cardio blast—like jumping
jacks—between each set.
4. Indoor cycling
If you love logging miles on the open road
on our a thousand hills, consider setting
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