SELF » Workouts3 Butt-Firming Moves Victoria’s Secret Model Martha Hunt Does When She’s Not At The Gym8 Ultra-Effective Workout Moves That Top Fitness Trainers LoveHere’s How To Try The 3 Most Popular Workout Trends Of 2016Here’s An Unbelievably Effective No-Equipment Workout
Victoria’s Secret models spend a lot of time traveling, from appearances abroad to store openings in New York City. But one thing that can never lapse is their workout schedule. Recently SELF caught up with VS Angel Martha Hunt at an event for VS Sport, where she broke down some of her favorite hotel-room moves.
Martha typically turns to Pilates and kickboxing to stay in shape, but she pulls out her gliding discs when she needs to train on the go. The discs are a great addition to any workout routine because they force you to keep your balance, which activates your core muscles, and they fit easily in a carry-on suitcase.
Michael Olajide Jr., cofounder of Aerospace in New York City and trainer to VS Angels like Adriana Lima, recommends using fast and light movements on the discs to tone the glutes and quad muscles. Oh, and you might want to pack a jump rope, too. “Complement everything with cardio. Step off your slider discs and do your cardio. Then come back and hit different moves on the disc,” Olajide told SELF.
Just like the rest of us, Martha needs mental motivation to get through that very last set. “When I feel like I can go no longer, I remind myself that this will not last forever,” she said. “I will have a break and it will be over soon.” We totally feel your pain, Martha! Steal three of her favorite do-anywhere moves ahead.
1. The Side Slide
You’ll need a set of light handweights (try 3- to 5-lbs), or skip the weights all together. Place the glider under your moving foot (right, pictured above) and hold the weights at chest height. Keep your weight in the heel of your standing leg and your knee bent throughout the entire exercise. Really push your hips back and imagine you’re sitting on a low chair seat if possible. The moving foot will only slide in and out a few inches. And be sure to keep your chest up throughout the entire exercise. Do 15-20 reps, then move on to the exercise below. (You’ll hit the other side later!)
2. The Criss Cross
Keeping the same position from the move above but slide your moving leg diagonally behind your stationary (left) leg. Continue to keep a bend in your left leg and begin to slide your back foot in and out a few inches. Do 15-20 reps.
3. The Burner
Ditch the weight and come to all fours with a disc under the ball of each foot. Keep your wrists under your shoulders and knees below your hips. Lift your knees a few inches off the ground and begin to slide your feet in and out. When you’re bringing your feet in, really squeeze your inner thighs to initiate the movement. Do 15-20 reps. Then repeat the entire circuit on the other side (yep that means you’ll be doing this move a second time)!
When it comes to dinner you’re always down for trying something new. But when you want a no-fuss dish that satisfies, you have a few go-to recipes that you cook on the reg.
It’s kind of the same situation when it comes to your fitness routine. Maybe you’re interested in going to a new class, but when you’re short on time and need something that gets the job done, you have a cheat sheet of favorite exercises you pull from.
Here’s a look at those go-to moves top trainers rely on. The exercises make the cut not because they are insanely fun (that’s something no one has said about burpees…ever), but because they are insanely effective at burning fat and strengthening from head to toe. Give the moves below a try, you might just find a few new favorites.
1. The Move: Short Plank Twists
Courtesy of Jackie Dragone
This isn’t a dance move, it’s a super-effective exercise that targets multiple muscles at once, explains Jackie Dragone, director of FlexBarre and FlexTRX at Flex Studios in New York City. “You’re using your shoulders and shoulder stabilizers, obliques, transverse abdominals, and your glutes. And if you speed up this exercise, it becomes cardiovascular and will get your heart rate up, too!”
Try It: Start on all fours, shoulders over wrists. Tuck your toes and lift your body so your knees are hovering a few inches off the ground (pictured, left). Twist hips to the right and kick left leg underneath you and to the right as you lift your right arm off the ground (pictured, right). Return to the hover position and repeat on the other side.
2. The Move: Kettlebell Swings
The exercise Kelvin Gary, personal trainer and founder of Body Space Fitness in New York City, swears by is the kettlebell swing. “This move is a great way to get your heart rate up while at the same time working your backside, your hamstrings, and your core.”
Try It: First, you’ll need a kettlebell. Start with on that is 10 to 15 pounds (4 to 6 kilograms) if you’re a beginner, 15 to 20 pounds (6 to 8 kilograms) if you have experience with them. Now to the swing: Stand with feet shoulder-width apart, gripping the kettlebell with both hands. Bend knees, then hinge at hips to swing kettlebell between legs. Stand as you swing it to chest height.
When it comes to planning your workouts for the week/month/year there are a few things you should take into account:
- What do you love to do? If you haaaaaate running, don’t force it—there are plenty of other ways to score a good cardio workout.
- Are you including a mix of different workout styles? A balanced training program means you’ll log cardio, strength, and flexibility sessions over the course of a week. And don’t forget to schedule your rest day(s), too!
- What do you have time for? Set yourself up for success by making realistic commitments and goals.
- Have you planked yet today? No? Just do it!
It’s also interesting to know what workouts everyone else is really excited about…maybe you’ll be inspired to try something new! So the team at MyFitnessPal looked at the training sessions logged by its 100+ million users over the past few years to see what workout styles are growing in popularity. Based off their findings, here’s your cheat sheet on the three workout trends you can expect to see more of in 2016—and details on how to try them now:
1. HIIT it:
The beauty of high-intensity interval training (HIIT) is that you’re able to shorten the overall amount of time you spend exercising. But (of course there’s a but), you have to give 100 percent during each burst of activity in order to reap the cardiovascular and toning benefits. Don’t worry, the all-out intervals of work are followed by a chance to rest and catch your breath. One of the reasons this intense training style continues to be extremely popular is because it is so versatile—you can log a session at home (get started with the two routines below), or head to your local gym for a group fitness class like Tabata.
2. Go for the orange:
MyFitnessPal reports a 170 percent increase in Orangetheory Fitness (OTF) classes among users from 2014 to 2015, and that’s expected to grow as more studios continue to open nationwide. In a typical OTF class you can expect to cycle through three stations: running on the treadmill, sprints on the indoor rowing machine, and strength training with different equipment including dumbbells and TRX. During the workout participants wear a heart-rate monitor that syncs with a screen in the studio—the goal is to log roughly 12 to 20 minutes in the “orange” zone (about 84 to 100 percent of your maximum heart rate). This helps to trigger the afterburn effect (also known as excess postexercise oxygen consumption), which is when your body continues to expend energy–and burn calories—after your workout is over in order to return to a resting state.
3. Find a fitness tribe:
SoulCycle and barre classes continue to grow in popularity (32 and 4 percent respectively). In addition to offering a great workout, the boutique fitness classes are known for their tight-knit communities. This group of supportive pals can be instrumental in helping you stick with a regular training routine because they’ll keep you accountable. Plus, sweating with friends makes logging a workout way more fun. Of course you can always train at home (try one of the routines below), and chat with us at @SELFmagazine for cheers!
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