Having been in the fitness industry for almost a decade, Rasheed Khan’s focus is on all-round fitness that can and should be sustained for most of your life. He’s a certified Reebok instructor and has ACE certification in personal training. He teaches cardio kickboxing and has participated in various international fitness workshops on general health, women’s fitness and injury recovery. He runs his own fitness studio, and here he shares some of the latest fitness techniques.
Also known as the squat thrust, this full-body exercise is used in strength-building and aerobics. It usually is performed in four steps and does not require any equipment, but that doesn’t make it any easier. In fact, it can be quite difficult to perform.
Begin by crouching on the floor with your hands in front of you. Swiftly move your feet back, and bend your arms so that you enter the push-up position. Perform a push up, and quickly bring your feet back under your body. Jump as high as you can, landing in the squat position – repeat as many times as your workout plan requires.
One of the benefits of the burpee is strength. It requires you to perform a push-up, which is a classic strength-building exercise, as is the squat. Sets of burpees work wonders in building a muscular back, legs, and overall body. You can improve your anaerobic capacity, train your upper and lower body, and improve the health of your heart and lungs. Note that burpees are a type of anaerobic training – a high-intensity activity of relatively short duration which helps your body produce energy without the assistance of oxygen, by performing it often. The intensity of the burpee, and the number of muscles needed to perform this exercise, translates to high-calorie expenditure.
Do you want a move that helps you get ready for skinny jeans and comfy leggings in no time? Add walking lunges to your workout. What I love about lunges is that you get bang for your buck – it’s a dynamic stretch. As you lunge, you’re moving your bodyweight up and down, which is what resistance training is about. It also strengthens the ligaments and muscles around your knees, tones your legs, and helps your balance. Walking lunges are an amazing move for lifting and shaping your glutes.
Knees and punches
This exercise is for cardiovascular fitness, and the high intensity does wonders to improve it. Strong, fast punching for several minutes will have your heart pumping like you can’t believe. If done for at least 20 minutes, using a combination of the two, you can get all the benefits of any other cardiovascular exercise – lowering body fat and blood pressure, improving cholesterol levels, and reducing the risk of diabetes and heart disease.
Planking is an isometric exercise – you hold your position against gravity rather than actively contracting a muscle against resistance. There are various types of planks and plank variations, but the most common is the front plank. Hold your body in a push-up position, but with your elbows on the mat instead of your hands. Planks strengthen your abdominal and back muscles at the same time – unlike crunches, which only work your abs. Planking also helps you achieve a more balanced core.
TRX Chest Press
As per Ace Fitness, “The intensity of this exercise can be increased by strengthening the straps and positioning your body further away from the anchor point of the TRX. It needs to be done for 15 repetitions. Using TRX certainly enhances the appeal of many exercises. However, trainers and individuals should not participate in these advanced exercises until they can demonstrate the ability to effectively stabilise their lumbar spine with their core muscles.”