Game-Changing Exercises That Sculpt, Tone and Burn Fat

No matter your sport, the eight moves in this routine, designed by Ana Ivanovic‘s trainer, Zlatko Novkovic, will help you go harder for longer. “They’ll not only boost your endurance, but they’ll also make you stronger, more flexible and more explosive, too,” he says. To score all of those benefits, do the workout two times a week. Three other days, do your favorite cardio at a moderate intensity for at least 30 minutes.

Superfly
Lie facedown with arms in front of you, palms down. As you exhale, flex lower back to lift arms, legs and chest off floor. Hold for 2 seconds. As you inhale, slowly return to start for 1 rep. Do 3 sets of 15 reps.

Net Rush
Stand with feet hip-width apart, arms at sides, elbows bent 90 degrees. Run for 30 seconds, pushing off balls of feet, pumping arms and lifting each knee until thigh is parallel to floor. Do 3 sets.

Lying Kick Serve
Start in a low plank with forearms on floor, elbows under shoulders. Bring right knee to chest while turning hips and head to left and extending right leg beneath left leg. Return to start; switch sides and repeat for 1 rep. Do 3 sets of 15 reps.

Shuffle Hop
Stand with feet hip-width apart, arms at sides, elbows bent 90 degrees. Lift right foot behind you and lower into a single-leg squat, swinging right arm underneath abs, left arm behind back. Press through ball of left foot and hop right as far as you can, landing on right foot in a single-leg squat, swinging arms for balance. Reverse move, jumping back onto left leg, for 1 rep. Do 3 sets of 15 reps.

Ball Girl
Start in a high plank, palms under shoulders, hands turned out. Bring right knee to chest, planting right foot on floor under left hip. Keeping hands planted, quickly hop right foot back as you bring left foot forward. Continue for 30 seconds. Do 3 sets.

Flexing Lunge
Stand with feet hip-width apart, hands on hips. Take a big step forward with right foot, keeping it flexed. Inhale as you bend knees 90 degrees. Exhale as you press through right heel to return to start. Repeat on opposite side for 1 rep. Do 3 sets of 15 reps.

Topspinner
Lie facedown with chin on floor, arms out to sides, palms down, feet together. Squeeze right glute and hamstring as you bend right knee 90 degrees, toes pointed to ceiling. Keep hands and chin planted as you slowly twist at waist until right toe taps floor outside left leg. Return to start; switch sides and repeat for 1 rep. Do 3 sets of 15 reps.

Power Stroke
Start in a high plank, palms under shoulders. Lift right palm and tap left shoulder; return to start. Repeat on opposite side for 1 rep. Do 3 sets of 15 reps.

Source-http://www.self.com/fitness/workouts/2015/08/tennis-strong-game-changing-exercises?mbid=social_facebook

Qatar Blog

Author & Editor

Women's Fitness Qatar is a community page that aims to help women achieve their fitness goals by providing the latest artilce on the realms of health & fitness.