Ah, the classic exercise conundrum: Just as the big day approaches and you want to kick up your workouts, time becomes evermore elusive. To the rescue: fitness expert Bonne Marano's supercharged routine, which combines body-strengthening and sculpting moves with calorie-burning cardio. Every move is done “down the aisle” for added benefits. ”When you take these classic standing exercises and add movement across the floor, it kicks up the intensity,” Marano explains. “Balance and core strength come into play, both of which make for a tougher, more effective workout.”
You will need:
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A 20- to 30-yard length of gym or studio floor—your “aisle.”
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Two medicine balls. 4 to 6 and 8 to 10 pounds, depending on your fitness level.
Ground rules:
- Always warm up first. Do an easy jog up and down the “aisle” for 5 minutes.
- Follow each strength move with a cardio burst: do 90 seconds to two minutes of cardio in between each strength move. Try running, skipping, side shuffles or high-kick marching to get your heart pumping.
- Complete entire circuit of moves two or three times, for a total of 25 to 30 minutes.
- For optimum results, do this routine at least three times per week.
- As always, consult with a doctor before starting a new exercise program.
Hair and makeup by Nikki Wang for Make Up For Ever. Top and capris by Lululemon, lululemon.com. Sneakers by New Balance, newbalance.com. Medicine balls by SpriProducts.com.
Wedding March Wood Chop
Works quads, hamstrings, glutes, shoulders, triceps and obliques
A. Stand as shown, with abdominals contracted, holding a four- to six-pound medicine ball behind your head.
B. step forward, lowering your body until the front thigh is parallel to the floor, as you extend arms straight up and then down, bringing the medicine ball down to the outside of the front thigh.
C. Swing the ball up and over your head as you bring your rear leg forward and come back to standing A. Then step forward with the opposite leg. Aim for 50 steps up and back.
Traveling Plié Squat with Twist
Works quads, hamstrings, glutes, biceps, triceps and chest
A. Holding a four- to six-pound ball, stand with heels together, knees and feet turned out.
B. Step to the right into a wide plié, raising the ball in front of you as you step.
C. Holding the plié position, twist your torso to the right, as shown, keeping the ball straight out in front of you as you go.
D. Return to center position, as shown, then slide your left heel to meet the right heel, bringing the ball back down and straightening legs back up to standing position A. Repeat entire sequence down the floor, then come back on the opposite side, leading with the left leg and twisting to the left. Aim for a total of 20 to 25 pliés.
Traveling Inchworm
Works glutes, chest, triceps, shoulders and abdominals
A. Start in plank position as shown, with hands shoulder-width apart.Be sure to keep your body in alignment from your neck down to feet.
B. Keeping legs straight, inch (walk) your feet forward into a downward dog position (assume the shape of an upside-down V).
C. Now, walk your hands forward, lowering your body back down so that you return to plank position A. Repeat entire sequence from A., aiming for a total of 10 “inches.” For an even more challenging move, add one or more push-ups when you're in the plank position.
Traveling Squat with Bicep Curl
Works quads, hamstrings, glutes, biceps, triceps and chest
A. Stand with feet together, toes pointing forward, holding an eight- to 10-pound ball.
B. Step to the right into a squat, keeping knees and feet pointing forward and sitting back so that knees do not come over toes. Lower your hips so your thighs are almost parallel to the floor, curling the ball toward your chest as you go.
C. Holding the squat position, straighten your arms to push the ball forward.
D. Bring your left foot to meet your right as you lower your arms and straighten legs back into standing position. Repeat entire sequence from A., then travel back on the opposite side, leading with your left leg this time. Aim for a total of 30 squats.
