Need motivation to get in shape? Fear not, this week personal trainer Jenna Lincoln from SHP Dubai gives us a sweat-inducing full body metabolic workout.  #EWGetsFit

WARM-UP

World’s Greatest Stretch – Dynamic stretching (Full Body Warm-Up)

  • Hug the right knee to chest, then
  • Step into a deep lunge placing both hands inside the forward leg
  • Rotate towards the forward leg and lift the arm to open up the chest
  • Press back into a hamstring stretch
  • Slide forward into a lunge and raise the opposite arm to increase the stretch to the hip flexors, and reach to the side
  • Finally pull up and step into a side lunge to complete onside
  • Repeat on the opposite side

Chest Opener – Upper Body Warm-Up

  • Take a lightweight pole, and hold with a double shoulder width grip
  • Gently raise the bar evenly overhead whilst breathing out
  • Allow the shoulder blades to rotate and lower the bar behind you
  • Return back to start through the same movement, keeping the arms straight

Tip: This warm-up will feel awkward but shouldn’t be painful. It will clearly show any discrepancies between shoulder mobility

 

 

THE WORKOUT

Overhead Squat  (10 reps)

Start with a weightless bar to practice technique. Up the weight appropriately as you feel you can maintain good technique throughout all reps

  • Bend the knees and use a pronated grip (palms facing you) to grab the bar. Your hands should be wider than shoulder width apart from each other before lifting. Once you are positioned, lift the bar up until you can rest it on your chest
  • Move the bar over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position
  • Slowly squat as low as you can while maintaining good technique
  • Push up through the heels back to starting position

Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times

 

Burpee to Negative Neutral Chin Up (6 reps)

Stand under a bar you can comfortably jump and pull yourself up on to (you may need to include a step – as shown)

  • Place you hands to the floor by the side of your feet
  • Jump you feet out whilst bracing your abdominals to protect your lower back, and tuck you pelvis under
  • Jump the feet back into a squat position,
  • Look up, jump (onto box first if needed) then jump and pull yourself high on to the bar
  • Retract the shoulder blades and lower yourself slowly for the count of 6 secs

 

Press Up with Knee to Elbow Side Crunch (10 reps)

Set yourself in a straight arm plank position with hands slightly wider than shoulders and chest between hands

  • Lower chest to floor in a controlled manner
  • Press back in an explosive manner
  • Crunch right knee to left elbow by tucking the pelvis under and reaching forward with the knee (do not kick – this will just creating tight hip flexors)
  • Repeat on the left side, to complete 1 rep

 

Split Squat Jumps ( 12 alternating jumps)

Set yourself up in a deep lunge position, with the back knee under the hip and skimming the floor

  • Brace your core
  • Explosively jump and switch legs in the air
  • Land softly with opposite leg forward
  • Focus on gaining as much height as possible
  • Use arms to help

 

Plank with Knee Drops (20 reps)

  • Plank position on forearms, hands in number 11 position
  • Think about sending your chest forward and your heels back
  • Tap both knees to the floor then straight on the back of the legs

 

Complete this circuit three to six times

(depending on fitness. Increase weights as you get stronger)

For more workouts visit here 

For more workout videos, visit youtube.com/emirateswoman

#EWGetsFit

 

Video: Alex Atack

Video Editing: Surajit Dutta

 

 

 
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