The Burn 500 Calories Workout
Circuit-style exercises to burn 500 calories in 45 minutes and tone every trouble zone.
Hi! It's Hollywood trainer, Jeanette Jenkins, and this exercise is a double snap kick. Turn, one foot out to the side, stack your hips, abs are tight, hands in your fighting position. Now, snap kick once, snap kick twice, and come down. Just kick the height that you feel comfortable kicking. Okay? The last thing you wanna do is pull your groin or your hamstring. As you become more flexible, you can kick higher. I want 10 to 15 reps on each side. Always pull your abs in tight when you're doing those double kicks and you're working the outer thigh and those glutes. You got it. You can do it. And when you're done, your booty is gonna look bootylicious. This exercise is called knee to nose. Get yourself into a plank position, pull your right knee into your nose rounding your spine, and alternate for 10 reps. Exhale as you pull in, inhale as you extend back. Then, hold your plank, reach your opposite arm and your opposite leg and then switch. And switch. And you're gonna alternate for 10 reps. This exercise tones your arms, your abs, and your legs. This exercise is called a triceps star plank. You're gonna start in a plank position with your abs tight, hands right underneath those shoulders, keep your butt in the air, lower your nose to the floor, then turn on to your side into a plank, lifting that leg into the air then switch sides. Stomach tight, lift that leg. Tricep push, plank, star. You got it. Tricep plank, push, star. You're gonna do this for 10 alternating reps and you're gonna tone those arms, shoulders, of course, the abs and the legs. This exercise is a reverse lunge with a front punch and a front kick. You're gonna put all of your weight on your right leg. Okay? Abs in tight, step back slowly into your reverse lunge as you punch the arms forward then come back up and front kick. So, down and up. And you wanna put all of your weight into the heel of the front leg. So you drive through that heel and you squeeze the glute. So, you're really working the buttocks of the balancing leg. You're also working that core, the balance, and of course, you're working those arms, the shoulders, the biceps, and the triceps. Oh, yeah, 15 to 25 reps and then switch to the other leg. This is the ballerina squat. Turn your feet open into second position, pull your abs in tight, and yes, come all the way up onto those toes. Arms up overhead. Now, lower down into your grand plie and then press back up. Now, if it's your first time doing this, go ahead and let those heels come down to the floor until you get your strength and balance. And once you feel comfortable with the movement, go all the way up onto those toes and challenge your balance. When you're on your toes, you're gonna recruit more of the muscles in those legs and those glutes. Fifteen to 25 reps. Yes, you can do it. And when you're done, your legs and your arms and your abs are gonna love ya'. This exercise is called a back row with a back tap. Sit back into a squat with your stomach tight, arms reaching forward. Then, you're gonna row the arm as you alternate your tap. So, you're sitting low into this isometric squat, working those legs and the glutes as you work the upper back 'cause you know you wanna get rid of that back fat. I want 15 to 25 alternating reps. And when you're done, you'll have nicely toned back, shoulder, and back side. This is a V-kick combo. Start in a reverse plank position with your hips up in the air, stomach tight, and you're gonna alternate your kicks for 12 reps, keeping your abs tight and your hips up into the air. As soon as you finish those 12 reps, then you're gonna bring the hips down and extend the legs out into a V-hold. Exhaling as you hold for 30 seconds. Excellent. This is a great exercise to tone the abs, the arms, and the legs. This exercise is an arabesque to a balancing stick. Go ahead and extend the opposite arm and the opposite leg. Pull your abs in tight, lift that leg off the floor, and give me little pulses. Twenty five little pulses. Then, bring that same leg in and extend into a balancing stick, coming up and back down. You're gonna keep extending until you get to 10 reps. And once you get to 10, you switch to the other side. This is an excellent exercise to lengthen the body and to tone the legs, the glutes, the arms, and the abs.
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