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Join the countdown craze. (Photo courtesy of Getty/Metro.co.uk)
Looking for a new exercise challenge to spice up your weekend training routine?
Try the 100-10 workout, in which you count down from 100 while completing ten fewer exercises each time.
Between each action, you’ll need to execute a plank exercise to work on your core strength and stability, as well as high-octane routines to challenge your anaerobic fitness.
The advantages of this kind of training, designed by Anthony Mayatt, personal trainer and CEO of Breathe Fitness, are many. Because the routines target multiple muscle groups, you’ll be training your whole body, and because the routine is short and quick, your heart rate will rise into the fat-burning zone.
It’s also simple to do at home in your living room, in the gym, or in the park. What are you waiting for? You don’t need any weights or additional equipment.
The full-body exercise 100-10
‘This is a full-body, bodyweight exercise with a plank in between each action,’ Anthony explains.
‘To finish the exercise, we start with 100 and work our way down to 10.’
Jumps from a hundred stars Plank for 90 seconds There are 80 Climbers in the mountains in all. Plank for 70 seconds Squats (60 reps) Plank for 50 seconds Push-ups: 40 Plank for 30 seconds Lunges in the air: 20 Plank for 10 seconds
Jumps a star
Raise your heart rate. (Photo courtesy of Getty)
Stand tall and leap, spreading your legs wide and raising your arms in a star form.
Continue moving while being light on your feet.
Lie completely flat on the ground. To begin, elevate your whole body off the ground while maintaining a straight line from your head to your ankles.
For a simpler plank, place your forearms on the floor; for a more difficult plank, place your hands right below your shoulders.
Throughout, keep your glutes firm and your heels pulled away from you.
Climbers in the mountains
On this move, go for speed. (Photo courtesy of Getty/iStockphoto)
Begin in a push-up posture, with your hands under your shoulders and your legs extended behind you.
Drive your knee towards your elbow, then change legs and do the same with the opposing leg as the leg returns to the beginning position.
As though you were sitting in a chair, stand with your feet about hip width apart and lower your hips back and down.
Squeeze your glutes and use your heels to return to the beginning posture.
Hands on the floor just behind your shoulders, legs extended out behind you
Reduce your chest and hips to the floor, stop, and then return to the starting position.
You may also make the exercise simpler by lowering your knees to the floor.
Lunges in the air
Take a huge step backwards with one foot while standing erect.
Lower the back knee to the floor, then push up into a leap with the front leg.
Switch legs in the middle of the leap and land back in the lunge to continue.
Additional Information: Health
‘If you’re feeling courageous, you may do the exercise, relax, and then do it again in reverse order,’ Anthony explains.
‘If you suffer any injury or issue that prevents jumping then replace Lunges in the air with regular ones and Jumps a star with step out ones.’
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