Need motivation to get in shape? Fear not, every Sunday we will be giving you a workout to follow at least three times a week. This week we give a 30-minute intermediate workout from NYLA Method.  #EWGetsFit 

WARM UP

Knee lifts with extended lateral arms, arm crosses, palm presses (1 min)

Tips: High knees, straight arms, core tall

 

HEAT BUILDER

Wide second centre into single leg pulses (1.5min)

Reach arms on diagonal into speed skater (30 sec)

Tips: Wide second – shoulders over hips, hips in line with knees, knees over ankles and in line with the second or third toe. Speed skater – arms long and straight.

 

CORE

Downward dog x 3, into straight-arm plank with 90-degree leg lifts (1min)

Push ups on knees (30 sec)

Forearm plank, hold into rocking, lift hips up and down (1 min)

Tricep dips right/left alternate straight leg to ceiling (30 sec)

Tips: Head in line with spine, hands/elbows under shoulders in planks, 90-degree angle in push ups, hands facing forward in dips, belly button to spine

 

ARMS

(2 min each exercise)

Triceps: Kickbacks on all fours

Deltoid: kneeling cupids arrow

Biceps: curl kneeling strap under heel (repeat on opposite side)

Tips: Keep band engaged, shoulders away from ears, core tall

 

THIGHS

(3 min each exercise)

V position (kitten or high heels): turned out alternating leg lifts, down and up an inch, pulses, grand plié

Thigh dancing (ball between knees): hip tucks, hip lifts with full extension, lean backs

Tips: V position – shoulders over hips, hips over ankles, work from lowest point. Thigh dancing – hips hovering over heels, shoulders, hips and knees in line while leaning back

 

SEAT WORK

Back dancing with leg (2 min each leg)

Tucking hips on a flat foot

Tucking hips on a flexed heel into floor

Tucking hips on a pointed toe into floor

Tips: Hips stay off the floor the entire exercise, non-working leg is straight up to the ceiling while working leg changes positions. Tucks can be done slow then fast

 

AB WORK

(3 min each)

Flat back (hands under lower back): Mermaid walks, parallel and turned out toe taps and ankle crosses

Ball behind the back (at base of spine): Hands over-head pulses and feet slides towards torso

Tips: Press belly button towards spine into the floor or ball, point toes, long lean legs

 

 For NYLA Method classes, visit nylamethod.com

 

For more workout videos, visit youtube.com/emirateswoman

#EWGetsFit

 

Video: Farooq Salik

Video Editing: Surajit Dutta

Music: youtube.com/channel/UClXvkCdqw-iZesneHc79tVw