Done in a strategic sequence, these eight high-intensity moves will rev up your metabolism like never before. Winner of Shape Fit Girl 2018, Roxanne Gan, shows us how it’s done.
You may have seen or done these moves. But to crank them all out in a continuous flow? We bet not.
Edith Gan, gym supervisor and personal trainer at Amore Fitness, designed this kick-ass workout – demonstrated by Shape Fit Girl 2018 winner Roxanne Gan – to raise your heart rate, work every muscle from head to toe, and turbocharge your metabolism (read: calorie-burning engine) by the end.
Some consolation before you start: Not every exercise is crazy intense. Edith structured non-cardio moves like dumbbell thrusters in between the madness to let you catch your breath. With this clever combination of strength, cardio and power, you will feel sore, breathless, and perhaps be cursing your way through. But your body will thank you later.
Workout moves are demonstrated by Roxanne Gan, winner of Shape Fit Girl 2018.
Do as many good reps as possible of these moves in order – 40 seconds on, 20 seconds off. One round takes eight minutes. (If you’re time-strapped, one round is good enough!) Aim to do three rounds with 30 seconds rest in between. For best results, do this workout thrice a week on non-consecutive days.
Total time: 25 minutes
You’ll need: Two 3kg to 6kg dumbbells, exercise mat (optional)
1. Full burpee
Works arms, shoulders, chest, abs, butt and legsSquat and place hands on floor in front of you, just outside your feet [A]. Jump both feet back into plank position [B]. Lower body as if you’re doing a push-up, letting chest touch floor [C]. Immediately push up to return to plank position [B]. Jump feet back towards hands [A]. In a continuous motion, jump up explosively, reaching arms straight overhead [D]. Keep abs engaged at all times.
Scale down: Do push-ups on knees.
2. Dumbbell thruster
Works arms, shoulders, upper back, abs, butt and legsStand with feet shoulder-width apart and hold dumbbells in front of shoulders. Lower body to squat position, thighs parallel to floor to start [A]. In a fluid motion, stand and extend arms overhead, pressing dumbbells upwards [B]. Bend arms, lower dumbbells and return to start.
Scale up: Increase the weight of dumbbells.
3. High knees
Works quads, hamstrings and calvesStand straight and look forward. As you run on the spot, bring knees up to waist level, one at a time [A] [B]. Land gently on balls of feet. Scale up: Increase your speed and lift knees higher without slouching or leaning back.
4. Mountain climbers
Works arms, shoulders, chest, abs, obliques and legsStart in plank position by placing hands on floor, directly under shoulders. Body should be in a straight line from shoulders to ankles [A]. Swiftly bring knees to chest, alternating legs every rep [B]. Engage core and keep shoulders above wrists throughout. Avoid lifting or sinking hips.
5. Split lunge
Works core and legsIn standing position, rest hands on hips. Step right leg back, lower hips and bend both knees at 90 degrees [A]. Then step right leg forward, step left leg back and bend both knees to complete one rep [B]. Back knee should be almost touching floor, and front knee directly above the ankle. Knees should be pointing in same direction as toes. Keep body upright.
Scale up: Instead of stepping, jump as you switch sides.
6. Squat jump
Works abs, butt and legsStand with feet shoulder-width apart, abs engaged. Lower into squat position by pushing hips back until thighs are almost parallel to floor [A]. Shift weight to heels. Knees should not go beyond toes. Rise up and jump explosively [B]. Land softly on floor and return to squat position.
7. Russian twist
Works abs and obliquesGet into boat pose: In sitting position, lean back until you feel your abs start to shake. Lift feet off until shins are parallel to floor and body forms a V shape. Cross arms over chest to start [A]. In a controlled manner, rotate torso from side to side without shifting legs or butt [B].
Scale up: Add a dumbbell to this move, keeping elbows slightly bent throughout.
8. Cross-body crunch
Works abs and obliquesLie on back with knees bent. Rest right ankle gently on left thigh. Engage core and place arms behind head for support [A]. Curl up and twist torso slightly as you reach left elbow towards right thigh [B]. Return to start. Continue for 20 seconds, then switch sides and repeat for another 20 seconds.