Anna Reed

Training

Staying in

Sh ap e Over the

Holidays No time to go to the gym?

No problem! Follow this routine to get your heart rate up without any equipment. Perform each exercise for 30 seconds and rest for 30. Perform the entire routine 4 to 5 times.

For more routines you can do at home, visit activelifeguide.com

Welcome Anna Fitness Model Anna Reed joins the activelife Guide family.

TURN THE PAGE FOR MORE

PHOTOGRAPHY BY DAN BRAND

www.activelifeguide.com

|

December 2011 |

activelife Guide 23

Training

1. Plank Jack Target Muscles: deltoids, abdominals, latisimus dorsi Set up Get in modified plank position, balancing on your forearms (elbows aligned under shoulders) and toes.

Tighten abs so body is straight from head to heels.

Perform Keeping torso tight, hop feet out wide. Hop feet back to starting position and repeat for 30 seconds.

2. Pop Squat Target Muscles: adductors, glutes, hamstrings, quadriceps Set up Stand with legs wide, knees soft, standard squat position, back straight.

Perform Brace your abs and jump upward into the air. When you land, spread your legs out into a wide squat position. Jump back into the air and land in your starting position. Focus on doing these quickly without resting between pop squats.

3. High Knees Target Muscles: quadriceps, gluteus maximus Set up Stand with your feet hip-width apart. Keep your arms extended at your sides.

Perform Jump as you alternate raising your knees toward your chest. Begin with your right knee, then follow with your left, landing lightly on the balls of your feet.

Continue in this manner for 30 seconds.

24  activelife Guide |

December 2011

|

www.activelifeguide.com

Holiday Season

Issue

4. Jump Lunges Target Muscles: quadriceps, hamstrings, glutes Set up Get in to the low position of a traditional lunge.

One foot should be forward and ahead of the other. Your knees should be bent so that your front knee is at a 90-degree angle and your back knee is about one to two inches from the floor.

Your front knee should not extend beyond the toes.

Perform *Jump up, pushing from your quads, trying to get as high up in the air as possible. *When returning to the ground, switch your front and back feet and legs. *Quickly return to the bottom position of the lunge and push back up again quickly to get as high off the ground as possible. *Continue jumping and switching your lead leg until the desired number of jumps has been reached.

5. Mountain Climbers Target Muscles: abdominals Set up Get into the push-up position (arms straight), balls of your feet on the floor.

Perform *Brace your core and keep your body still. *Slowly lift your right knee up towards your left arm, then back down to the starting position. (Your feet should only touch the floor in the starting position.) *Repeat with your left knee up to your right arm, and alternate legs with each rep. *Repeat for 30 seconds.

Holiday Season

Issue

www.activelifeguide.com

|

December 2011 |

activelife Guide 25