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20-Minute Energizing Workout

Low on energy? Martial arts instructor and Budokon founder Cameron Shayne created this high-powered circuit to rev your metabolism, chisel your abs, legs, and hips, and blast more than 200 calories.*

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Fighting Warrior

Targets: Shoulders, chest, hips, glutes, thighs

A. From standing, lunge to left, bending left knee 90 degrees, keeping right leg straight, left toes turned out to side (warrior 2). Extend arms out to sides at shoulder level; look left.

B. Staying low, slide into a plié squat and sweep arms down and up, ending in a block with wrists crossed at chest, left over right, palms out.

C. Sink into a right side lunge, circling right arm up, elbow slightly bent, palm pressing up, and left arm down, palm pressing down.

D. Gently flow back into centered plié squat/block position.

E. Slide into left lunge, circling left arm up, right down. Flow into right lunge; repeat series on other side. Do 10 to 20 reps, alternating sides.

*Calorie burns are based on a 140-pound woman.

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Rolling Plow

Targets: Shoulders, chest, abs, back, legs

A. Sit in a deep squat with knees shoulder-width apart, butt almost touching ground, abs engaged. Lift arms straight up by ears.

B. Using control through core, sit down and roll back to tailbone. Lower arms to shoulder level and start to lean back, vertebra by vertebra.

C. Continue rolling down until entire back is on mat, keeping knees bent, lifting legs and arms into the air.

D. Roll back to tops of shoulders, extend arms straight overhead, and extend legs straight back, thighs above nose, toes touching ground near hands. Hold for 5 breaths, then curl back up to start. Do 10 to 20 reps.

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Leaping Leopard

Targets: Abs, obliques, back, hips, glutes, legs

A. Stand with feet more than shoulder-width apart, toes pointed out to sides about 45 degrees, arms by sides.

B. Squeeze glutes and crouch down, keeping knees behind toes. Place palms on ground, hands below shoulders.

C. Jump straight up. Land gently, sinking directly into crouch. Do 5 to 10 reps. Rest a few seconds, then do 1 more set.

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Kicking Lion

Targets: Back, shoulders, arms, abs, hips

A. Start in downward dog (inverted V, palms and feet on ground) with feet more than shoulder-width apart. Bend knees so they hover just above ground. Look forward.

B. Place right heel on ground, toes pointed out to side. Lift right hand; extend bent left leg to right. Use core strength to hover for 2 breaths.

C. Bring left hip through, kicking leg straight out, foot flexed. Lift right hand slightly forward; balance here for 3 breaths. Return to start. Do 5 to 10 reps. Switch sides and repeat.

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Fighting Crocodile

Targets: Arms, chest, abs, back, thighs

A. Lie facedown with hands by chest, elbows in, head lifted, toes tucked, gaze just in front of mat.

B. Keeping gaze steady, press into palms, pushing torso up, and hop both feet toward hands in one quick, smooth motion.

C. Land with hands still under shoulders, feet wide and knees bent in a crouch, keeping knees behind toes, butt back, and back flat.

D. Lift torso, bringing arms in front of chest to block, legs in a half squat. Return to crouch, hands below shoulders. Jump back into push-up position, then lower to start. Do 10 to 20 reps.

Originally published in FITNESS magazine, November/December 2008.

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8088598977
samina2 wrote:

Beautiful!!! I am a fitness, Pilates & Ashtanga Yoga Trainer, I can feel each movement.

12/13/2009 06:56:27 AM Report Abuse

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