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5 full-body workout moves for busy New Yorkers

NEW YORK DAILY NEWS

Friday, September 4, 2015, 5:01 PM

MRPeter LaMastro/Getty Images

New Yorkers are all about efficiency — but sometimes finding time for the gym can be tough.

So here are five workout moves that anyone can do on the go:

Spiderman Burpee

Targets: chest, shoulders, triceps, core, legs and cardio

Fitness and wellness expert David Kirsch recommends this move to torch calories and sculpt muscle with one exercise.

“The best part of this exercise is that it can be done anytime, anywhere-no excuses,” said Kirsch.

Here’s how it’s done:

  • Start standing with your feet together and then jump back into a high plank position.
  • Perform a push-up and then bring your right knee into your right elbow.
  • Perform another push-up and bring your left knee into your left elbow.
  • Then perform one last push-up and jump your feet in toward your hands.
  • -Come to a standing position and jump as high as you can while tucking your knees up and in toward your chest.
  • Repeat the move to the point of exhaustion.

Scorpion

Targets: hamstrings and hips

“This exercise is efficient because it involves numerous parts of the body, and the more muscles you get working at one time, the more of a demand is placed on the body,” said Will Torres, owner of Willspace training space in Manhattan. “This helps the body burn more calories while you’re working out and after you’re done.”

Here’s how it’s done:

  • In a standing position put your hands on the floor, about two feet away from your feet.
  • Lift one leg up in the air, bend your knee and reach the heel up toward the ceiling.
  • With the standing leg slightly bent and hands on the ground, hop forward on the standing leg toward your hands.
  • Reset the hands two feet away from the body, without dropping your leg, and repeat.
  • Repeat this 10 – 15 times on each leg.

Push-up Row Squat Press

Targets: chest, back, core, legs, shoulders, triceps

“The best way to get that stronger (ahem ladies…leaner) physique you want is to add strength training,” said Noah Neiman, celebrity trainer and Barry’s Bootcamp instructor. “This move will do that.”

Here’s how it’s done:

  • Start in a push-up position, holding dumbells in each hand.
  • Execute a push-up, while still holding onto the dumbells.
  • Alternate rowing each weight to your hips, while maintaining a strong plank throughout.
  • After the last row, jump your feet up to your hands.
  • Stand up straight and pull the weights up to your shoulders with palms facing each other.
  • Perform a squat and as you come out of the squat, press the weights overhead.
  • Do 4 sets of 12 or for 45 second intervals.

Wide Stance Squat with Overhead Shoulder Press

Targets: glutes, outer and inner thighs, quads, arms, shoulders, triceps and core

“This is a compound plyometric exercise that really helps shape your upper and lower body, while engaging the core and giving bursts of cardio,” said Kirsch.

Here’s how it’s done:

  • Take a wide stance with your knees and toes turned out at about 45 degrees holding light dumbbells up by your ears with elbows bent at 90 degrees.
  • Bend the knees and lower down into the wide squat keeping your arms at 90 degrees.
  • As you stand up from the squat, simultaneously press arms up overhead into a shoulder press, keeping elbows slightly bent at the top and ensuring that you can see the weights in your peripheral vision.
  • As you bring the arms back down to 90 degrees, simultaneously lower back down into a wide squat.
  • Continue this motion until the point of exhaustion.

Butterfly sit-ups

Targets: abdominals

Torres suggests this easy and effective move to help sculpt those sought-after rock-hard abs.

Here’s how it’s done:

  • Lie on the ground with the soles of your feet touching, knees bent with legs falling out to the side, so it looks like a butterfly.
  • Lie on your back, pressing the small of your back into the floor and reach your arms over your head.
  • Swing arms forward and sit up as quickly as possible.
  • Touch the ground in front of the feet, and then sit back to the start position.
  • Repeat 20 – 40 times.

brobins@nydailynews.com

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