BarBell Squat Jump Stand shoulder width apart, placing a barbell on your upper back. Drop your hip into a squat position like you are doing a vertical jump.
BarBell Squat Jump
Stand shoulder width apart, placing a barbell on your upper back. Drop your hip into a squat position like you are doing a vertical jump.
Pointing your toe forward, drive your hip upward explosively and jump as high as possible.
Balancing the barbell on shoulder, land softly on your toes and return to the starting position.
Do a set of 16-20 repetitions followed by 30 seconds of bicycle crunch.
Note: Make sure not to move the knee beyond your toes. Press your foot firmly to drive up. Make sure to land on your toes softly. Exhale while pushing and inhale while landing.
Lunge with Medicine Ball Twist Begin in a standing position with the feet shoulder width apart and lower your body into a squat position and place your hands on the floor in front of you.
Keep your hands firmly on the ground by taking support from the ground and kick your feet back as though you are in a push-up position.
Lower your chest to do a push-up. Bring your chest back and pull your feet back to the original position.
Stand up and then jump into the air while raising your arms over your head and come back to the starting position.
After this, jump over the stepper laterally and repeat the same. Do a set of 10 repetitions on each side of the stepper, followed by 30 seconds of bicycle crunch.
Note: It is one of the best compound exercises. Make sure to complete every move perfectly. This exercise should be performed on a soft surface.
Lateral Jump Burpees Stand shoulder width apart. Hold a medicine ball at your chest level.
Keep your left leg forward bending both the knees, forming a lunge position.
Extend both arms with a medicine ball at chest level and twist your torso towards left. While still in the lunge position, rotate back to the centre and step back to the starting position.
Repeat the same with your right leg. Perform 10 lunges with each leg, followed by 30 seconds of bicycle crunches.
Note: Don’t lock your elbows when you hold the medicine ball. Keep your upper body straight throughout the movement. Squeeze your navel in while you are twisting the torso.
Goblet Squat with Overhead Press Stand in a wide leg stance, holding dumbbell vertically at chest level. Lower your hip as low as possible holding your core tight. Push your hip back to the starting position and push the dumbbell overhead and bring back the dumbbell to the starting position. Perform 16-20 repetitions with control followed by 30 seconds of bicycle crunch.
Note: Make sure your knees are facing towards your toes. Elbows should be pointing the floor. Tuck your tummy and press your foot when you drive up. Keep your back with a natural arch. Don’t allow your back to collapse.
Prasad shows some exercises that work on your core muscles for burning fat and overall muscle strengthening and toning.
Note: These are ideal for women who have been active and doing some exercise for the past three months. Men have to add resistance and extra weight for each of these exercises. While doing Burpees, men can hold dumbbells and do these steps and for Jumping squats also, men can add weights on each side, instead of empty barbells as suggested above for women.
The writer is master trainer, Zen Sports and Fitness
