Fitness regime post the festival season: Zen Sports and Fitness

Festivals give us plenty to smile about. It is a time for celebration, merriment and with all that comes indulgence. Therefore, it is of primary importance that you remain healthy and fit during the festive season. With some workout discipline and diet control you can continue to rock the festive season and beyond with ease. Here’s a little help from Bengaluru’s fitness gurus that you can include in your daily workouts.

BY NAMITA GUPTA

MULTI JOINTS MINI CIRCUIT WORKOUTS – During Festive season, two short workouts, 10 minutes a day can be just as effective as longer workout. The key is to focus on intensity and use your time wisely. To add intensity to workouts, you should indulge in high impact activities like jumping and plyometrics. The key is to try compound moves to work for more than one muscle group to speed up heart rate. Strength training exercises especially when doing in a circuit format, can really burn some serious calories. Prasad MG of Zen Sports and Fitness shows MULTI JOINTS MINI CIRCUIT workouts that can be performed for 60 seconds or to fatigue before moving on to the next exercise with little or no rest. Use enough weight that you are challenged for each exercise.

Burpees with modiefied pushups – Begin by lowering your chest and stomach touching the floor to do a modified push-up. Place both your hands next to your chest and push yourself forcefully by taking support of the ground as though you are in a push-up position. Pull both the knees close to the chest. Jump up extending your arms over the head and come back to the original sitting position. Kick both the legs back and the down flat on the floor. Repeat the same immediately.

Lunge with Dumbell round the clock – Form a regular lunge position. Hold a dumb bell with your left hand, keeping your left leg in front. Raise your left hand horizontally, straight above overhead and collect it from the right hand at the top most position. Bring your right hand horizontally till the floor level as you finish this clockwise movement. Exchange the dumbbell underneath your knees while you finish the lunge. Continue as many repetitions and as fast as possible till 60 seconds. Rest for 15 seconds before switching to the other leg.

Star Jump with toe touch – Stand in a wide leg l=stance raising your hands up in the air with a high V shape. Jump up and squat down joining your feet together. Simultaneously bring both the hands down and touch your toes with your finger tips. Now jump up in the air, spreading your legs and arms to the starting position. Repeat the same as fast as possible.

Squat with overhead press – Stand with feet hip-width apart and hold your medium weights over the shoulders. Lower into a squat and push into the heels to stand up. At the same time, push the weights overhead using your core muscle. Repeat for 60 seconds.