Bob Harper Standing Kicks Speed Squats High Knees Wall Sits Hand Walks By Bob Harper
Work Up a Sweat
No time? No problem! This workout from health and fitness expert Bob Harper can burn up to 300 calories. Do the full circuit twice. Photo Credit: Brown Bird Design
Bob says: The warmup should give your workout a strong, dynamic start. These kicks really get your blood pumping.
Stand with your feet about shoulder-width apart and arms at sides. As you kick your left leg up to 90 degrees, reach your right arm toward your left foot. Keep your back straight and head up. Bring leg and arm back down, then kick your right leg up and reach with your left hand. Alternate sides for 1 minute.
Bob says: Squats are one of the best ways to tone your glutes, thighs and legs. Holding your arms up will also work your shoulders and upper back.
Start with your feet a little more than shoulder-width apart and your arms straight up overhead (keep arms close to your ears as you reach toward the ceiling). Bend your knees and squat as if you're sitting in an imaginary chair. Don't let your knees go past your toes. Repeat. Do as many as you can in 30 seconds.
Bob says: This quick cardio break will boost your heart rate and increase your calorie burn.
Stand with your feet shoulder-width apart and arms at sides. As you lift your right leg up, bending your knee to a 90-degree angle, also bend your left arm in front of you. Then jump onto your right leg, bending your right arm in front of you. Continue alternating back and forth, lifting your knees as high as you can. Do continuously for 30 seconds.
Bob says: Holding this position is hard, but it's very effective for trimming your glutes and thighs.
Squeeze your core at the same time to also tone your abs. Lean your back against a wall and walk your feet out until your legs form a 90-degree angle with your torso. Hold for 1 minute (or as long as you can), keeping your back flat against the wall.
Bob says: This is one of my favorite moves for allover body stretching and strengthening.
Stand with your feet shoulder-width apart and arms at sides. Bend over, place your palms on the ground and walk your hands out to downward dog position. Your bottom should be in the air with hands and feet flat on the ground (your body will form an upside-down V). Hold for a few seconds, then walk hands forward and bring pelvis to floor while arching your back so you're in upward dog position. Hold for a few seconds, then keep switching between the two poses for 1 minute.
Original article appeared on WomansDay.com.
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