Strong and Powerful with 8 movements

Sep 6th, 2013

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Category: Exercise

Strong and Powerful with 8 movements

Panthers are thin and strong animals. But think about how they move. Stoop, crawl and attack suddenly. They burn calories while they train their entire body, from head to tail. Respond to the challenge of the wild panther with the following workout. Like panthers also other animals have their movements which keep them strong and survive into the wild. So we have copied a few of those movements in order for us to survive in our “wild environment”!

Try it: Each exercise for 30 seconds. Rest for 90 seconds and repeat the sum of four minutes.

1. Bullfrog

Squat down with your hands and two feet in front of you at shoulder width. Bounce forward out of your hands and landing with fingers pointing forward while the hip should be at a low level. Walk with hands in an imaginary plank, do a push-up with elbows close to the body, bend your knees and hip and finally, make a turn back to return to the beginning. Continue for 30 seconds. This works the shoulders, abs, glutes and thighs.

Bullfrog

Bullfrog

2. Kangaroo

Start with a lunge with the toes facing outward and palms joined in the chest. Push from your heels, take your hands behind you and then jump a leap forward as much as you can. Land as softly as you can to avoid burdening the knees. Continue the same for 30 seconds. Works the buttocks and thighs.

Kangaroo

Kangaroo

3. Hyena

Start with one push-up, with your hands in higher exposure than shoulder width. Do one push-up, then turn to the left arm and left leg to get in position to bridge hips aligned. Raise your right arm and right leg to turn back to the push-up position. Continue, alternating sides for 30 seconds. Works the shoulders, chest, triceps, glutes and hamstrings.

Yena

Yena

4. Ostrich

Start in a lunge with your right foot forward, knees at 90 degrees and the weight on the right heel. The elbows are bent and hands in fists with the right fist near the chin. The change of foot is to jump. Continue for 30 seconds. Works the abs, glutes and thighs.

Ostrich

Ostrich

5. Alligator

Start having your body like a plank with elbows bent and close to your side, the weight falling forward, keeping your abs tight. Walk with your right hand forward 10 cm, dragging walk with you. Continue for 30 seconds. Works the shoulders, triceps, back and abs.

Alligator

Alligator

6. Panther

Start with your hands and feet on the ground and knees in the exercise swinging two centimeters above the ground. Move the left arm and right leg about 3 cm forward. Repeat with your right arm and left leg. Then keep knees above the ground with the balls of your feet. Continue for 30 seconds. Works the shoulders, abs, glutes and thighs.

Panther

Panther

7. Monkey

Start having your body in the plank position on your back. Your right leg is outside the right hand, lift your right hand opening the chest and stretch the left leg. Repeat on the opposite side. Continue for 30 seconds. Emphasis on the shoulders and core.

Monkey

Monkey

8. Iguana

From the push-up position, move your right hand a few inches forward and bend your left elbow. Bring your left knee to the left elbow and doing push-up, lower the left leg straightening it as you bring your left hand a few inches forward. Repeat on the opposite side. Continue for 30 seconds. Works the shoulders, chest, triceps and obliques.

Iguana

Iguana

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