REDSTAR Hangzhou March 2020

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HANGZHOU FAMILYHOME WORKOUTBURN OUT CALORIES AT HOME WITH THISFULL-BODY HIT WORKOUT ROUTINEBy Ane AyerbeThere are many days that wedon’t want to go to the gym, orwe just can’t; the gym might beclosed, it might be raining, orwe just got home from work and it’stoo late to go. Whatever the reasonis, I want to propose you a homeworkout routine. Therefore, even if theresults we can obtain at home are notthe same as the ones we can obtainat the gym, we can still get an efficientand challenging workout.The workout I’m going to proposeto you, is a full-body routine HIIT.For those that don’t know what isa HIIT, this stands for High-IntensityInterval Training. The intensity in theseworkouts means there is little (if any)downtime built-in. This workout is alsocomprised of interval training, whichmeans exercises are done in bursts.Here is a quick routine that targetsyour entire body in approximately30 minutes without using weights orbulky machines.Ready? Let’s sweat!44 redstarhangzhou.com
HANGZHOU FAMILYWARM UPBefore starting it’s always importantto warm up the body, sowe will prevent the riskof injury. For that, makesome mobility stretching.Once we have warmed up, our bodyis ready to burn some calories! Thefollowing nine moves are strengthtraining exercises. I’ve divided thenine exercises into three sets of three.Before you begin each set, set a timer.Do each exercise as hard as you canfor one minute, followed by the next,until you complete the first set. Then,take a one-minute break beforemoving onto set 2, and do it again.PUSH-UPS: Keep a tightcore throughout the entirepushup. Inhale as youslowly bend your elbows andlower yourself until your elbows areat a 90-degree angle. Exhale as youbegin contracting your chest musclesand pushing back up through yourhands to the start position. Don't lockout the elbows; keep them slightlybent the whole way through.chest. Quickly switch and pull the leftknee in. At the same, time you pushyour right leg back, pull your left kneein to the chest using the same form.Continue to switch knees. Pull theknees in right, left, right, left—alwaysswitching simultaneously as if youare almost “running” on the spot.SET 1: SQUATS, REVERSELUNGE KNEE LIFT, PUSH-UPSSQUAT: Plant both feet on the floorfarther than hip-width apart. Pointboth feet slightly outward. Bendyour hips and knees, keeping yourknees in line with your toes, until yourthighs are parallel with the floor. Pushthrough your heels and straighten yourknees to return to the starting position.REVERSE LUNGE KNEE LIFT: Take a stepback with your left foot, bending bothknees 90° so the knee of your backleghovers off the floor. Extend bothknees and transfer your weight ontoyour right foot. At the same time, liftup your left foot, bringing your kneeto your chest. Release your left legfrom your chest and place it back onthe floor. Repeat with the other side.SET 2: SIDE SQUATS, BURPEES,MOUNTAIN CLIMBERSJUMPING SIDE SQUATS: Start with yourfeet slightly wider than hip distanceand dumbbell in right hand. Take astep out to the side with your rightfoot and sit back into a deep squat.Let the dumbbell swing back underthe legs then up to chest height whilejumping up switch the dumbbellto the other hand and come intoa side squat on the other side.BURPEES: Bend over or squat downand place your hands on the floor infront of you, just outside of your feet.Jump both feet back so that you’renow in plank position. Drop to a pushup—yourchest should touch the floor.Push up to return to plank position.Jump the feet back in toward thehands. Explosively jump into the air,reaching your arms straight overhead.MOUNTAIN CLIMBERS: Start in a plankposition with arms and legs extended.Keep your abs pulled in and your bodystraight. Pull your right knee into yourSET 3: HIGH KNEES, GLUTEBRIDGE, BENT LEGS ABSHIGH KNEES: Keeping your weight onyour left foot, bend your right legto bring your knee into your chest.Immediately lower your right legand bend your left leg to bring yourknee into your chest. That’s one rep.GLUTE BRIDGE: Lie on your back withyour hands at your sides, knees bent,and feet flat on the floor under yourknees. Tighten your abdominal andbuttock muscles by pushing your lowback into the ground before you pushup. Raise your hips to create a straightline from your knees to shoulders.Squeeze your core and pull your bellybutton back toward your spine.BENT LEG ABS: Lying on your back withyour arms extended above your head,draw your belly button toward yourspine to engage your abs, and lift yourlegs slightly off the mat. Bring yourknees toward your chest, moving yourarms toward your feet. Slowly loweryour arms and extend your legs toreturn to the starting position, withoutlowering your feet to the floor.redstarhangzhou.com 45
Page 1 and 2: Hangzhou Jiayou!REDSTAR's 'At Home'
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Page 5 and 6: Also byREDSTAR WorksCONTENTS 目
Page 7 and 8: ABOUT THE COVER广告 • 生活
Page 9 and 10: 广告 • 生活方式 // LIFE
Page 15 and 16: 广告 • 文化 // CULTURE /ROC
Page 17 and 18: 广告 • 特辑 // FEATURES /in
Page 19 and 20: 广告 • 特辑 // FEATURES /We
Page 21 and 22: 广告 • 特辑 // FEATURES /I
Page 23 and 24: 广告 • 特辑 // FEATURES /Sa
Page 25 and 26: 广告 • 特辑 // FEATURES /DR
Page 27 and 28: 广告 • 文化 // CULTURE /FTr
Page 29 and 30: Do you want a behind the scenes loo
Page 33 and 34: 广告 • 特辑 // FEATURES /Wh
Page 35 and 36: 广告 • 文化 // CULTURE /nea
Page 37 and 38: 广告 • 杭州黄页 // HANG
Page 43: MARCH三月2020ACTIVITIESTO KEEP K
Page 47 and 48: HANGZHOU FAMILY3. High-Waisted Trou
Page 49 and 50: HANGZHOU FAMILY2. THE SOCK GAMES:(1
Page 51 and 52: STAY CONNECTEDTO THE CITY

REDSTAR Hangzhou March 2020

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