Do you know which workout keeps celebrities fit!

Fit n Fine

https://www.vaarthe.com

Dr. M.G. PRASAD., 
Founder : Zen Sports & Fitness
Master Trainer | Self Defence & Martial Arts Trainer

F-45 WORKOUTS

It is a sample high intensity interval training work-out routine combined with strength endurance and cardio workout. You can add many more exercises in this format. Do these exercises for 45 seconds as many and as fast as possible. Rest should be restricted to only 15 seconds and then perform the second set of the same exercise or you can choose a new exercise. You can do this workout routine for 45 minutes. Since it is a high intensity interval training, you should do 10 minutes of low intensity cardio and active stretches.

Once you finish this work-out routine to retain the muscle elasticity stretching every muscle at least for 20 seconds is important. According to your strength adjust the weights and adjust your diet according to your goal.

Inverted Rows:

  • Place barbell in a squat rack. Hang yourself underneath the bar with a supenated grip, placing your hands wider than shoulder level.
  • Keep your body in a 45 degree angle and only your heels should touch the floor.
  • Start by flexing the elbow and pull your chest towards the bar as fast as possible.
  • Pause for a second at the end f the movement and bring back your body to the starting position where your hands are fully extended.
  •  Repeat the movement as many as possible and as fast as possible till 45 seconds.
  • For more resistance you can perform the same using TRX Band or place your legs on a chair.

Note:

  • Keep your body as straight as possible.
  • Don’t allow your hip to sag.
    •  Pull your naval in throughout the movement and exhale trough upward  movement and inhale while you come down.

Barbell Half Squat Jumps:

  • Stand shoulder width apart, Placing an empty barbell on your upper back.
  • Drop your hip into a half squat position like you are doing a vertical jump.
  • Pointing your toe forward, drive your hip explosively as high as possible.
  • Balancing the barbell on your shoulder land softly on your toes and return to the standing position.
  • Continue as many reps and as fast as possible till 45 second

Note:

  • Make sure not to move your knees beyond your toes.
  • Press your foot firmly to drive u.
  • Make sure to land on your toes softly.
  • Exhale while pushing and inhale while landing.

Lunge with Dumbbell round  the clock:

  • Form a regular lunge position with a left leg in front and hold a medium weight dumbbell on your left hand.
  • Raise your left hand horizontally, straight above overhead and collect it from the right hand at the top most position.
  • Bring your right hand horizontally till the floor level. As you finish the movement in clockwise.
  • Exchange the dumbbell underneath your knees while you finish the lunge.
  • Continue as many reps and as fast as possible till 45 seconds, rest for 15 seconds before switching to other leg.

Note:

  • Make sure to grip the dumbbell properly.
  • Brace your core throughout the movement and don’t loose balance.
  • exhale trough upward movement and inhale while you come down

Sumo Squat with Dumbbell Throw & Catch:

  • Place your feet double than your shoulder level.
  • Hold a medium weight dumbbell on your left hand.
  • Squat own as low as possible and while you are raising up through the dumb bell in front of you, catch it in the right hand and again squat down as low as possible.
  • Continue the same move as many reps and as fast as possible till 45 seconds, rest for 15 seconds.

Note:

  • Make sure to grip the dumbbell properly.
  • Brace your core throughout the movement and don’t loose balance.
  • Don’t bend your body front, instead squat down as low as possible.
  • exhale trough upward movement and inhale while you come down.

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