Tep
09-11-2003, 07:27 AM
15-Minute Workout: Fat-Burning Plan
This fat-burning workout puts high demands on your energy stores and works your body from several angles. The result: a lean, athletic form. It comes from Ralf Hennig, C.P.T., C.C.S., owner of Dynamic Fitness in Bedford, New York. All you need is a 4-pound fitness ball and 15 minutes.
Do one exercise after another with 30 to 60 seconds of rest between. Do three circuits 3 days a week, resting at least 1 day between workouts.
[1] Reverse Lunge and Ball Twist
Stand holding a fitness ball in front of your chest with both hands (1). Step backward with your left leg and lower your body until your right knee is bent 90 degrees and your left knee nearly touches the floor (in a backward lunge position). Your right lower leg should be perpendicular to the floor. Twist to your right and touch the ball to the floor by leaning over your thigh and straightening your arms (2). Transfer your body weight to your right leg and push yourself to a standing position as you lift your left knee to your chest (3). Keeping the knee up, push the ball away from your chest, pull it back quickly, then twist your torso as far as you can to the left (4).
Return to the starting position and repeat 14 times, then switch sides.
This fat-burning workout puts high demands on your energy stores and works your body from several angles. The result: a lean, athletic form. It comes from Ralf Hennig, C.P.T., C.C.S., owner of Dynamic Fitness in Bedford, New York. All you need is a 4-pound fitness ball and 15 minutes.
Do one exercise after another with 30 to 60 seconds of rest between. Do three circuits 3 days a week, resting at least 1 day between workouts.
[1] Reverse Lunge and Ball Twist
Stand holding a fitness ball in front of your chest with both hands (1). Step backward with your left leg and lower your body until your right knee is bent 90 degrees and your left knee nearly touches the floor (in a backward lunge position). Your right lower leg should be perpendicular to the floor. Twist to your right and touch the ball to the floor by leaning over your thigh and straightening your arms (2). Transfer your body weight to your right leg and push yourself to a standing position as you lift your left knee to your chest (3). Keeping the knee up, push the ball away from your chest, pull it back quickly, then twist your torso as far as you can to the left (4).
Return to the starting position and repeat 14 times, then switch sides.