The savage calorie crusher
Trainer: BJ Gaddour, C.S.C.S., creator of the 10-Minute Torchers workouts.
Best for: Burning fat, igniting muscle growth and fitting in a fun, total-body workout almost anywhere.
Equipment: Straight pull-up bar.
Focus: Strength, mobility, weight loss.
Calories burned: 222, as measured by a fit 5'11”, 175-pound man using a Polar FT7 watch.
How to do it: Perform each exercise for 40 seconds, resting 20 seconds between them. Do three circuits total, or more if you have it in you. (15 minutes)
Single-arm downward dog
Assume a push-up position with your feet twice shoulder-width apart. Place your right hand on the floor directly below your right shoulder, and your left hand on your back, palm up. Push your hips back and try to touch your heels to the floor. Return to the starting position. Switch arms after 20 seconds.
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Push your hips back, bend your knees and squat as low as you can, extending your arms out in front of you for balance. Keep your chest up, your weight on your heels and your eyes straight ahead. Maintain this stance as you walk forward for 20 seconds and then backward for 20 seconds.
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Ball your hands into fists and place your knuckles on the floor in front of your left foot. Keep them there as you jump to your left. Upon landing, lift your fists and swing them between your legs, shifting your weight to your left foot and straightening your right leg. Repeat in the other direction. Continue alternating.
Assume the starting position for the duck walk but place your weight on the balls of your feet instead of your heels. Maintain this position as you hop forward a few inches at a time. After 20 seconds, reverse direction, hopping backward. If this hurts your knees, perform another set of duck walks instead.
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Secure a pull-up bar at hip height on a Smith machine. Grab the bar using a fist-over-fist grip, cross your calves over the bar, and hang at arm's length. Pull your chest to the bar, bringing your head to the right of the bar. On your next rep, bring your head to the left. Continue alternating.
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