Smart Weight Loss January 2018

Kale is so bursting with vitamins and minerals that it’s considered a super food. Eat more of this leafy green in
these easy recipes provided here.
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1
12 SQUAT THRUST
PUSH UP PLANKS
Go into a squatting position and thrust
your legs out to finish in a push up, hold
this for a second and then lower yourself
to a plank position. Hold this for another
second. Return to the squat position. Repeat
12 times to complete the full set.
2
10 CARIOCA DRILLS
Put your feet shoulder-width apart
and quickly cross your left foot in front
of your right foot, then contort your
hips and kick the right foot behind you.
Do this same motion with your right
foot over left. Do this ten times. Repeat
this at a brisk pace like you are
running in place.
3
20 FIGURE-EIGHT LUNGES
This is a variation on lunges that involves
more twisting to tone the abdominals.
Sink into a lunge on your knee and hold out
your arms, then twist them to your front leg’s
side. Step back into the starting position and
pull your arms back across your body diagonally
and raise them over your head. When
you switch your feet, switch the direction of
the arms so you make a figure eight.
4
20 TIMES JACK IN AND OUT
Jumping jacks are a lot harder now.
Imagine doing a regular jumping jack but
when your arms and legs are out you get
into a squat with a wide stance. Jump out
of the squat and clap your hands over your
head to finish your Jack in and Out.
100
| January 2018