21 March 2017
| THE HEARTBEAT OF WOMEN'S SPORT

15 Minute Power Sessions

March 27, 2012
15 Minute Power Sessions

No time to train? That’s no longer an excuse. Gone are the days of long drawn out workouts. New studies endorsed by the Fitness Industry Association (FIA) show that shorter more concentrated workouts in 15 minute bursts will actually yield faster results than longer, slower and less-focused workouts.

Fitness First Personal Trainer, AJ Perera, says: “I train a lot of clients during their one hour lunch breaks. By the time they get to the gym, change and hit the gym floor, I only have 15 minutes to whip them in shape!”

Fitness First have a number of short classes available that focus on key areas of the body including: core classes, boxercise, power plate and stretching and so we’ve teamed up with them and Mel B, to bring you three 15 minute power sessions to do at home or in the gym when time is tight.

CORE

Lower abs – Repeat 8-10 times on each leg

Lie flat on your back with your knees bent at 90 degrees.

– Lever your left foot down to touch the floor and back up, repeat with your right leg.

– If this is too easy try extending the leg out to straight and then back in, still alternating legs or further still by extending both legs together.

Swiss ball twist – Alternate sides and repeat 10-20 times

Sit on a Swiss ball and slowly walk your feet out until your lower back is supported by the curve of the ball.

– Keep your feet flat on the floor with your knees at 90 degree angles and relax your upper body back over the Swiss ball with your arms across your chest.

– Extend your body upward and slowly back down, lowering one vertebra at a time.

– To engage your obliques, add a twist at the top of the movement.

Swiss ball prone cobra – Repeat 10 times

Facing down, position your hips on the Swiss ball with your legs straight behind you and your toes on the floor for stability.

– Allow your body to relax forward all over the Swiss ball and position your arms with elbows bent out to the side and hands by your face.

– Move your arms back and point your thumbs up to the ceiling behind you, squeeze your shoulder blades back and lift your torso off back off the Swiss ball.

– Hold the position for a count of 6-8 then slowly lower your body back down to starting position.

Bosu side plank – Repeat 10 times on each side

Lying on the floor on your left side, rest your left elbow in line with your shoulder and forearm on the blue side of the bosu and elevate your hips up off the floor.

– Focus the effort in your left hip and obliques and ensure your body is completely side on.

– Hold the position for approximately 2-4 seconds and lower your body back to the ground so that your hips almost touch the floor, maintaining tension in your obliques.

POWER LEGS

Steep walk – Walk fast for two minutes on the treadmill with the incline set at level 10.

Body weight power squats – Repeat 15 times

Set yourself up in your normal squat stand (feet just outside shoulder width with your feet turned out slightly).

– Perform a regular squat; sit your bum back and then down as if sitting into a chair.

– As you come out of the squat really pop your hips up and forward – it will be as if you are about to jump but your feet will remain on the floor.

Steep walk – Walk fast for two minutes on the treadmill – increase the incline by 0.5.

Exploding step back lungesRepeat 10 times on each leg

Step back with one leg and lower your hips to the floor by bending the front knee without letting the back knee touch the floor.

– Return to the start position by pushing up with the front leg and bringing the back leg forward.Try to make this push explosive.

Steep walk – Walk fast for two minutes on the treadmill – increase the incline by 0.5.

Lateral leg lungesRepeat 10 times on each leg

Step to the right with your right foot, keeping your toes pointing forward and your feet flat on the floor.

– Squat down through your right hip whilst keeping your left leg straight. Push back to the start position.

ALL OVER WORKOUT

This is a great and quick workout to shape the legs and burn some fat. Complete as many rounds in fifteen minutes and try to get more rounds completed every time keeping to a strict technique.

Dumbbell thrustersRepeat 10 times

Hold a pair of dumbbells at shoulder height and squat down whilst keeping the dumbbells on the shoulders.

– As you rise up out of the squat press the weights overhead – make sure that you fully extend your elbows.

– Try to focus on ‘popping’ your hips up – this will give you an explosive aspect.

Leg lowersRepeat 5 times each side

Lie on your back with your arms by your side. Raise both legs so that they are straight up in the air over your hips.

– Keeping one leg straight, slowly lower your other leg down to the floor and return to the start position.

– Keep your toes pulled toward your shins and your back flat on the floor.

– You should feel this in your hamstrings and you lower abdominals.

Dumbbell row – Repeat 10 times

Holding a pair of dumbbells, bend/hinge forwards at the hips (stick your bum out) and let the dumbbells hang down beneath your shoulders.

– Simply pull your elbows high bringing the dumbbells up to your chest.

– Ensure that you maintain a good back position – think about keeping your chest up and shoulders back.

Walking lungeRepeat 10 times on each leg

Holding a pair of dumbbells down by your sides, step forward with one leg, remembering to land and keep your weight in the heel, and lower your hips to the floor by bending the front knee.

– Your back knee should get as close to the floor without actually touching it.

– Push up with the front leg, remember to keep your weight in the front foot heel and not your toe – and step the back leg through and forward.

Diary date

This year’s International Fitness Week is fronted by Mel B. It will take place from March 19-25, with over 400 Fitness First clubs around the world opening their doors for free.

Download your free one week guest pass online, grab that gym kit and get moving!

More info: www.fitnessfirst.co.uk

Sportsister,
The Women’s Sports Magazine

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