IN SHAPE FOR THE SUMMER – EPISODE N ° 5: CARDIO WORKOUT: SWEET & FUN
EXERCISE 1 – SINKING ON STEP
Starting position: stand with one foot on the elevated foot and one on the ground with the heel raised. Bend the legs until they touch with the knee of the leg behind, keeping the back straight and the arms at the sides. Once you have touched the floor, go through the starting position and finish by bringing the knee up and lifting up on the riser. If the movement is too complex, use a lower support surface. Keep your abs contracted throughout the movement.
EXERCISE 2 – JUMPING JACK
Starting position: standing arms at your sides and feet under your shoulders. Perform a jump by spreading the legs and bringing the arms up, close to the ears by joining the hands. Repeat the movement smoothly tornado to the starting position.
EXERCISE 3 – LATERAL SHUFFLE
Starting position: half squat arms extended forward at shoulder height. Perform a long side step without raising the center of gravity, then without extending the legs, twice then come back repeating the movement with the opposite leg. Keep your arms straight and your abs contracted throughout the movement.
Circuit:
– Exercise 1 40 seconds of activity and 20 seconds of recovery
– Exercise 2 40 seconds of activity and 20 seconds of recovery
– Exercise 3 40 seconds of activity and 20 seconds of recovery
Repeat the circuit 8 consecutive times with a 1 minute break at the end of each lap
CHALLENGE
– Perform 20 repetitions of the first exercise (alternating legs), 30 of the second exercise and 10 of the third exercise once a day until the next workout here on Affaritaliani.
FITNESS COLUMN: IN SHAPE FOR SUMMER
Riccardo Di Benedetto: Doctor of physical education, Elav Top fitness trainer,
Personal trainer.
Instagram: @Riccardodibenedetto_pt
Edoardo Di Benedetto: Photographer, Digital creator
Instagram: @ Edoardodibenedetto.ph
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