Total Body Workout by Beyonce’s Trainer
He’s helped Beyonce, her hubby Jay-Z, and superhot mom Gwen Stefani get into shape, and now Marcos Borges can help you work out over the holiday season. Because we’re all frantically running around during this time of the year, Marcos created a 5-minute total body routine, published in Us magazine, for which you only need your own body weight.
Dedicate only 1 minute to each exercise; they’re guaranteed to work your biceps, triceps, shoulders, chest, core, abs, lower back, glutes and thighs.
Jumping Plies
Begin with a regular plie – feet more than shoulder-width apart, back straight, abs contracted – lowering yourself so that your thighs are parallel to the floor (or as far as you can go). But instead of slowly straightening your knees, quickly jump up, returning to your starting position upon landing to repeat the move.
Reverse Lunges
Instead of stepping forward into a regular lunge, step backwards, but make sure your back is straight and your abs are contracted. Your front knee should be directly over your heel, and then return to your original position (standing with your feet shoulder width apart) and repeat with the opposite leg.
Push-Ups
There’s no variation to this classic move; just make sure you keep your body as straight as a plank and flex at the elbow. Repeat for 1 minute.
Dips
With your hands beside you pressing on a flat, raised surface and your legs stretched out in front of you, slowly lower yourself as far as you can go. Push yourself back up to your starting position and then repeat.
Side Planks
Start in the plank position, but with your one hand pointed up towards the sky and your other on the ground holding your body up. With your feet stacked on each other, lower your hips to the ground but keep your bottom arm locked. (This move works your core.) Then return to the starting position and repeat.
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