Summer will be here in a month. So why not have a great body to go with it?
According to top fitness guru Radu Teodorescu, you don’t have to spend hours in the gym slogging on machines to achieve one.
He says the key to creating a top bod is to take up physical activities that you enjoy, such as biking, running, hiking and in-line skating – and do training exercises that will improve your performance in them.
“Get out there and do activities that are fun. That way motivation is not a problem,” he says.
“The pleasure and incentive comes from being able to do something well.”
Personal trainer to a host of stars, including bod goddess Cindy Crawford, Radu says achieving real fitness is all about treating the body as the moving system that it really is.
This means not just focusing on individual muscles but training with sequences of integrated movements that help the body work as a coordinated whole.
Radu believes the training programs that yield the best results are the ones that work on all areas of fitness – from strength and speed to endurance, flexibility, balance and coordination.
Not only will you then have a beautiful-looking body, but you’ll also be ready for action.
Here are 6 exercises that, if done 3-4 times a week, will improve your endurance, strength and speed in running, biking and in-line skating.
Exercises for running
1) High knee running – works on speed and strength of legs
Run forward, driving knees up as high as possible towards chest. Drive arms backwards and forwards, bringing hands to eye level each time. Keep a fixed 45 degree angle between arm and elbow. Also make sure that your upper body is straight.
Duration: 15-30 seconds
Rest period: 30-45 seconds
Repeat: 4-6 times
2) Leaping forward – increases power of legs, acceleration and stride
Leap up and forward from one leg to the other. As you move across room or field, drive your knee upwards as you push arms back and forth. Concentrate on achieving as much distance and height as possible for each leap.
Repetitions: 6-8 leaps, increase to 16-20, adding two at a time
Rest period: 30 seconds
Repeat: 4-6 times
Exercises for biking
3) Lunge switches – works on power in legs
Step forward, extending left leg in front of you. Bend knees, and lower body towards floor between back and front legs. Spring upwards and switch legs in air to land in same position but with right leg in front. Keep upper body vertical throughout movement.
Repetitions: 10-20 switches
Rest period: 20-30 seconds
Repeat: 4-6 times
4) Broad jump with two backward hops – works on power in legs
Swing arms back, bend knees and lean forward as if you were about to dive into a pool. Then, in this half-squat position, leap forward as far as possible by pushing off on feet and thrusting arms forward. Land softly by bending knees and immediately take two jumps back. End with arms behind you in initial half-squat position. Get ready to leap again.
Repetitions: 4-6 leaps, increase to 8-10 leaps
Rest period: 20-30 seconds
Repeat: 4-6 times
Exercises for in-line skating
5) Lateral lunge into a swing – works on leg strength and balance
Cross right leg behind left one, extending right leg far to side. Bending both knees, touch floor beside your left foot with your right hand. Stretch left arm toward ceiling. Next, simultaneously swing right leg and right arm up to height of right shoulder while pushing up to standing position with supporting left leg. Pause and return to starting position.
Repetitions: 4-6 per leg, increasing to 10 per leg
Rest period: 20-30 seconds
Repeat: 4-6 times
6) Side-to-side skating – works on strength of legs and agility
Begin in same position as above – with right hand touching floor at left foot and left arm stretched toward to ceiling. Spring up, change position of your body in mid air, so that you land with your left leg crossed behind the right, your left hand on the floor beside your right foot, and your right arm extended. Continue switching from side to side.
Repetitions: 10, increasing to 20 times
Rest period: 20-30 seconds
Repeat: 4-6 times
SIDEBAR:
Four fast ways to sculpt your bod
1) Biceps/triceps combination – holding 5lb. dumbbells
Stand, feet shoulder-width apart, knees relaxed.
Hold right arm at your side, left arm behind your head, elbow pointing to ceiling. Simultaneously extend left arm so that it’s pointing straight up towards ceiling as you curl your right arm up to your chest.
Repetitions: 8-10, increasing up to 20, then switch arm positions for an even workout.
Rest period: 20 seconds
Repeat: 4 times for each side
2) Sun fists – holding 5lb. dumbbells
Stand as above. Hold dumbbells in each hand at chest level, palms facing each other. Punch right arm then left arm forward and up a little in a fluid motion.
Repetitions: 10-20 times
Rest period: 20 seconds
Repeat: 4 times
3) Sit-ups with flys – using 5lb. dumbbells
Lie on back, lift legs 60 degrees off floor, with knees slightly bent. Open both arms wide to the sides. Sit up with straight back, swinging arms up to ankles, elbows slightly bent.
Repetitions: 10 times, increase from 10-20 times
Rest period: 20-30 seconds
Repeat: 4 times
4) Sit-ups with turn
Sit with legs stretched out in front of you in a V position. Reach as far as possible with right hand behind you. Twist upper body to right and place left hand on floor about a foot apart from right hand. Push up on arms and swing upper body round so that your hands land in a mirror image of your starting position.
Repetitions: 10, increasing to 20-30 times
Rest period: 20-30 seconds
Repeat: 4 times
