Weighted squat and overhead press
Mixing weight training with aerobic activities is the most effective way to ditch extra pounds. While many people love to run for their aerobic activity, it’s far from the only way to get a good cardio burn. Instead, follow the example of models and svelte celebrities that have been swearing by boxing and bodyweight exercises. To get insight on how to kick up your weight training by mixing an aerobic challenge, we turned to Gabriel Garcia and Bebe Ding of LA’s boxing studio, CruBox.
First up, Ding demonstrates an eight-move circuit to get your heart rate revved up; do each exercise 20 times with a minute rest before moving to the next move.
Weighted squat and overhead press: Hold a medicine ball or a dumbbell in front of your chest with both hands, feet a little wider than shoulder-width apart. Sink down and push your hips back into a squat, keeping your shoulders back and chest lifted. Press back to a standing position, then exhale as you press the weight overhead by extending the elbows. Return the weight back to your chest; that’s one rep. Increasing the weight will up the intensity of the workout and help you build lean muscle mass, which accelerates metabolism and weight loss—here’s a look at more ways to upgrade your squat.
Sit-up reach through
Lie on your back, knees bent, feet flat on the ground, slightly wider than shoulder-width apart. With your arms straight in front of you, pointing at the ceiling, interlock your fingers with your index fingers extended; now point through your legs as you slowly sit up and reach through. Exhale as you lift. Lengthen your spine and keep your arms elevated. Return to laying down position; that’s one rep.