Marco Borges has whipped Beyonce Knowles, Jay-Z and Gwen Stefani into shape! Now, he's providing quick and simple health and fitness tips to make your New Year's resolutions stick!
The New Year is a time when many resolve to get fit with a regular exercise routine. For those days when getting to the gym is just not possible, try this quick total-body circuit routine that you can do in five minutes or less. That way, there's no excuse to not fit your workout in.
Using just your body weight, these five simple exercises will work your glutes, thighs, abdominals, lower back, core, chest, shoulders biceps and triceps!
Keep your stopwatch handy. You should spend exactly one minute doing each move before moving on to the next.
1. Jumping Plies
Stand with your feet wider than shoulder-width apart, your back straight and abs contracted. Lower yourself until your thighs are parallel to the floor and — using your glutes, legs and core — explode into a jump straight into the air and then return to your starting position to repeat.
2. Reverse Lunges
Begin standing with feet shoulder-width apart and step back into a lunge. Be certain to maintain a straight back and tight abdominals throughout (the forward knee should be in a direct line over the heel for maximum safety). Return to your starting position and repeat on the opposite side.
3. Push-Ups
The push-up is quite possibly one of the simplest and best body weight movements targeting the muscles of the chest, arms, shoulders and core. Begin in a plank position and lower yourself to the ground using your arms, flexing at the elbow. Once your chest is almost touching the ground, return to your starting position and repeat.
4. Dips
Everyone loves these moves because they target the back of the arms — also known, affectionately, as arm flap. Place your hands to your sides (slightly behind you on a bench or flat surface) and lower yourself, flexing at the elbow, as low as you can. Return to your starting position and repeat.
5. Side Planks
Hate those love handles? These moves are great for the core, specifically those obliques. Lie in a plank position with one hand flat on the ground and the other pointed straight to the sky with your feet stacked one over the other. Slowly drop your hips to the ground while maintaining a locked arm, using only your core. Return to your starting position and repeat.
As an added bonus, the muscle pump you get from this short, intense Total Body Blast fills your muscles with blood and instantly improves the appearance of skin and muscle tone.
