SHAPE_DECEMBER_2016

calorie burner
Photo courtesy of Bigstock Photos contributor Maksim Toome
CARDIO
OPTION 2
Progressive
treadmill run
Start by doing an
easy jog (4 to 6 mph)
for 1 minute. Increase
your speed by 1 to
1.5 mph for 1 minute.
Sprint (7 mph or
faster) for the final
minute.
VGTH
Moving pike
Targets shoulders,
chest, abs
Start on floor facing
away from treadmill
or rower in plank
position with palms
on floor about 1 foot
in front of machine
and feet on treadmill
belt or the rower seat.
Keeping legs straight,
pull feet in toward
hands, lifting hips
high, so your body
forms an upsidedown
V. Keep heels
lifted as you push feet
back to start. Do
1 push-up. Repeat for
1 minute.
Lateral lunge tap
Targets arms, butt,
quads, outer and
inner thighs
Stand with feet hipwidth
apart, holding
a weight in each hand
with arms by sides to
start. Shift hips back,
bending right knee
90 degrees as you
extend left leg
straight out to side.
Hold lateral lunge as
you tap left foot on
floor at a controlled
tempo for
30 seconds.
Return to start. Switch
sides; repeat.
T rotation
Targets shoulders, abs
Start on floor in plank,
arms extended with a
weight in each hand.
Shift weight to left
side, and rotate into a
left-side plank,
extending right arm
up, so body forms a T.
Hold for 3 counts.
Return
to start position.
Switch sides; repeat.
Continue alternating
sides for 1 minute.
Tempo squat
Targets biceps,
butt, quads
Stand with feet
slightly wider than
hip-width and hold a
weight in each hand
with elbows bent by
sides and palms
facing each other in
front of chest. Take
2 counts to lower into
a squat (hip crease
should be below
parallel at bottom).
Take 2 counts to return
to start. That’s 1 rep.
Do 5 reps. Then take
1 count to lower
and 1 to raise. Do
5 reps. Finally, lower
in 5 counts, and come
to stand in 1 count.
Repeat for 1 minute.
Curl and press
Targets shoulders,
biceps
Stand with feet
together, knees soft,
holding a weight in
each hand with arms
by sides. Bend elbows
to curl weights to
chest with palms
facing up, then rotate
palms forward as you
press weights
overhead. Reverse
movement to return to
start.
Repeat for 1 minute.
WHAT RATE OF
PERCEIVED
EXERTION
(RPE) MEANS
RPE is used to gauge your
intensity in cardio workouts.
Here is what the numbers in our
fitness stories indicate.
RPE
1, 2 Very easy;
you can converse
with no effort.
3 Easy; you can
converse with
almost no effort.
4 Moderately easy; you
can converse comfortably
with little effort.
5 Moderate;
conversation requires
some effort.
6 Moderately difficult;
conversation requires
quite a bit of effort.
7 Difficult; conversation
requires a lot
of effort.
8 Very difficult;
conversation requires
maximum effort.
9, 10 Peak effort;
no-talking zone.
SHAPE.COM DECEMBER 2016 21