Sarah: Welcome to diet.com fitness I am Sarah your host and today I am joined by diet.com's fitness expert Katrina. Now that someone has a rag, it’s nice to get your exercise in outdoors. So a lot of times you will find parks such as this with equipments and benches that you can really use to get a total body workout. So Katrina what are we are going to be doing today?
Katrina: We are going to doing a 40 minutes summer slim down and we are going to start with the 10 minute jog,
Sarah: Okay, so when we get back we will show you guys the first move.
Warm-up
Jog for 10 minutes.
Katrina: Alright, we are going to stretch out a little bit, you always want to warm-up and stretch before you do a workout. So I am going to start a little bit for about five minutes.
Stretch
Stretching regularly may enhance performance.
Sarah: I always notice that I can run or like do more if I do stretch.
Katrina: Yeah, you want to warm-up, stretch and then do your workout. Alright, Sarah so the first move, I want your hands out in front of you. The squat with the front kick, okay. Okay so core tight, tuck your belly button into your lower back. Fix shoulder with apart. You are going to squat back and then come up and I want you to do a front kick. Good, now squat back and two, good.
Squats With Front Kick
Do 20 squats total, 10 kicks on each side.
Sarah: Are my feet flexed when I kick?
Katrina: Actually it doesn’t matter, so just comfortably kick good. Now what we are going to do is we are going to do ten on each sides, so 20 total. Put all your weight into your heels as you stand up. Okay, now we are going to come over to here, here we are doing a single arm core thrust. Okay, so stand right there, feet hip with apart okay and engage the core jump up and then put one arm down. Okay, jump up one arm down, out and explode up good.
Core Thrusts
Do 24 thrusts total 12 on each them.
Now alternate hands, yes, good engage that core. Good, tight core. This is a pretty advanced move, you can do it as slow as you want or you can actually do two-handed good, explode up and you can do it on bench yes, good, do a couple more like that with two hands. Push, good. Awesome, okay run over here.
So you can use a bench or a side bench anything like that. So I want to hop in here, put your legs underneath. Okay, I want you to hold your hands right to your chest okay, make fist okay, tighten that core come back to my hand down here and now I want you to come up and punch the side, good back, come up punch the side, yes. Now if you don’t have a bench like this you can do this just on the ground or you can do it on regular flat bench. Yes exhale all the way out.
Sit-Ups With A Punch
Do 20 sit-ups total. 10 punches on each side.
Exhale, exhale, exhale, squeeze those abs, squeeze, exhale ten on each side. Now, a lot of parks have this bar. What I want you to do is jump as high as you can and let yourself down as slow. We are doing eccentric pull-ups okay.
Yeah sure, you can do either a chin up or a pull up let yourself doing so, good.
Eccentric Pull-Ups
Aim to complete a 8-10 pull-ups.
Again one to ten jump, jump. You can get a pre-done. So jump up, yup there you go, ball down so, good yes. Okay, jump up, yup fall down so. Alright, now we are going to run over here okay, one foot in front of the other. Okay, you want to be on your back toe. I want you to drop straight down, you can explode up and then switch yes, push, make sure that front knee doesn’t drop over the toe.
Plyometric Split Squats
So 24 squats total.
Your knee stand in line with your ankles and you push all your weight is on that front heel when you go out yes, exhale, exhale, exhale, ten on each leg yes and when we get down, you are going to do ten push-ups.
Push-Ups
Complete 10 push-ups total.
Okay, you are going to do either wide grip or narrow grip push, two, three, four, five and five and exhale, three, two and one, yes.
Okay, run over here we are going to do inverted row. This works on all those posture muscles back the shoulders. Okay, when you grab palms towards you. So scoo
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