Overall toning workout

Kathy Alcoba, 29, personal trainer at the Sports Center at Chelsea Piers

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  • Photograph: Jakob N. Layman

    Take your workout to a park for this boot-camp session that emphasizes cardio work. Depending on your fitness level, rest between blocks for one to two minutes. Alcoba recommends doing this workout a minimum of three times a week and continually challenging yourself by removing rest periods, holding light weights during the leg workouts or adding resistance bands to the boxing section.

  • Photograph: Jakob N. Layman

    Warm-up

    1. Back stretch Lean forward over straight legs to release the muscles in your back.

  • Photograph: Jakob N. Layman

    2. Knee stretch
    With your hands on your knees, move your knees in circles: ten forward, then ten back.

  • Photograph: Jakob N. Layman

    3. Jumping jacks
    (1) Standing with your feet together and arms by your sides, jump in the air and move your limbs to the side, so when you land your body forms the shape of an X.
    (2) Jump in the air and bring your limbs in, so when you land your feet are together and your arms are by your side.
    Repeat the movements 40 times.

  • Photograph: Jakob N. Layman

    4. Squat thrusts
    (1) From a standing position, jump in the air.
    (2) As you land, crouch down and rapidly move your legs behind you into straight-arm plank position.
    (3) Bring your legs back to your chest and jump straight up.
    Repeat movements (2) and (3) 40 times.

  • Photograph: Jakob N. Layman

    Block one

    1. Step-ups on bench
    (1) Standing facing a bench, step up onto the bench, leading with your right foot and then bringing your left foot up so that you're standing on the bench.
    (2) Step back to floor, leading with your right foot.
    Repeat the movements 20 times; then perform the exercise another 20 leading with your left foot.

  • Photograph: Jakob N. Layman

    2. Squats
    (1) With your feet shoulder-width apart, bend your knees and squat down, while simultaneously bending your torso slightly forward from your hips, keeping your spine straight and sitting on the backs of your heels.
    (2) Push straight back up through your glutes (rather than through your heels or toes).
    Repeat the movements 20 times.

  • Photograph: Jakob N. Layman

    3. Push-ups
    (1) Placing your hands alongside your chest, your feet together and your body in one straight line, bend at the elbows and lower your chest until it almost touches the floor.
    (2) Push back up. Do not lock your elbows at the apex of the movement.
    Repeat the exercise ten times.
    Tips: To make this exercise easier, put your hands on a bench and keep your legs straight. To make it easier still, perform the exercise with your knees and hands on the floor.

  • Photograph: Jakob N. Layman

    4. Step-ups to reverse lunges
    (1) Standing facing a bench, step up onto the bench, leading with your right foot and then bringing your left foot up so that you're standing on the bench.
    (2) Step back to floor, leading with your right foot.
    (3) Step your right foot back into a lunge, dropping your back right knee toward the ground while simultaneously bending your left knee forward. Ensure your left knee stays aligned with your ankle and keep your torso centered between your legs. Return to position (1).
    Repeat the movements 20 times, then perform another 20 leading with your left foot.

  • Photograph: Jakob N. Layman

    5. Squats (feet together)
    (1) With your feet together, squat down, while simultaneously bending your torso slightly forward from your hips, keeping your spine straight and sitting on the backs of your heels.
    (2) Push straight back up through your glutes (rather than through your heels or toes).
    Repeat the movements 20 times.

  • Photograph: Jakob N. Layman

    6. Push-ups
    (1) Placing your hands alongside your chest, with your feet together and your body in one straight line, bend at the elbows and lower your chest until it almost touches the floor.
    (2) Push back up. Do not lock your elbows at the apex of the movement.
    Repeat the exercise ten times.

  • Photograph: Jakob N. Layman

    7. Walking lunges
    (1) From standing, step forward with your right foot, about the distance of the length of your leg.
    (2) Drop your back left knee toward the ground while simultaneously bending your right knee forward. Ensure your right knee stays aligned with your ankle and keep your torso centered between your legs.
    (3) Move forward, putting all your weight onto the front right foot and step through to lunge forward with your left foot.
    (4) Drop your back right knee toward the ground while simultaneously bending your left knee forward. Ensure your left knee stays aligned with your ankle and keep your torso centered between your legs. Take ten lunges forward, then ten backward.

  • Photograph: Jakob N. Layman

    8. Walking side lunges
    (1) From standing, step to the side with your right foot, about the distance of the length of your leg.
    (2) Bringing your body over your bent right knee, straighten your left leg.
    (3) Pushing off from your left foot, return to standing.
    Repeat movements (1) to (3); take ten side lunges in one direction, then ten more back to your starting point.

  • Photograph: Jakob N. Layman

    9. Wide squats
    (1) With your feet more than shoulder-width apart and your toes pointed out, squat down while simultaneously bending your torso slightly forward from your hips, keeping your spine straight and sitting on the backs of your heels.
    (2) Push straight back up through your glutes (rather than through your heels or toes).
    Repeat the movements 20 times.

  • Photograph: Jakob N. Layman

    10. Push-ups
    (1) Placing your hands alongside your chest, with your feet together and your body in one straight line, bend at the elbows and lower your chest until it almost touches the floor.
    (2) Push back up Do not lock your elbows at the apex of the movement.
    Repeat the exercise ten times.

  • Photograph: Jakob N. Layman

    Block two: Use monkey bars or uneven bars on a playground

    1. Dead hang
    (1) Grip onto a bar with your palms facing away from your body and hold for 15 to 30 seconds.Tips: Don't completely lock your elbows, and keep your body straight and your shoulders activated.

  • Photograph: Jakob N. Layman

    2. Dips
    (1) Sitting on a bench, place your hands on either side of your body and hold onto the edge of the bench.
    (2) Lift yourself up with your hands until you have straight elbows.
    (3) Move your body forward one or two inches from the bench; you can either keep your knees bent or straighten your legs out in front of you.
    (4) Bend your elbows to lower your body down. Aim for a 90-degree angle and keep your back parallel to the bench.
    (5) Push your body back up until your have straight arms, but do not lock your elbows.
    Repeat movements (4) and (5) ten times.

  • Photograph: Jakob N. Layman

    3. Sit-ups
    (1) Lying on your back with your knees bent, feet flat on the floor and fingers interlaced behind your head, use your midsection to raise your upper body until it is at a 45-degree with the floor, or as far as is comfortable for you.
    (2) Lower your upper body back to the floor.
    Repeat the exercise 20 times.

  • Photograph: Jakob N. Layman

    4. Chin-ups
    (1) Gripping onto a bar with your palms facing your body, pull your body up. Try not to swing.
    (2) Lower your body, then repeat movement (1).
    Repeat between 4 and 12 times depending on your fitness level.
    Tip: If you're just starting out, return to the ground after each chin-up.

  • Photograph: Jakob N. Layman

    5. Dips
    (1) Sitting on a bench, place your hands on either side of your body and hold onto the edge of the bench.
    (2) Lift yourself up with your hands until you have straight elbows.
    (3) Move your body forward one or two inches from the bench; you can either keep your knees bent or straighten your legs out in front of you.
    (4) Bend your elbows to lower your body down. Aim for a 90-degree angle and keep your back parallel to the bench.
    (5) Push your body back up until your have straight arms, but do not lock your elbows.
    Repeat movements (4) and (5) ten times.

  • Photograph: Jakob N. Layman

    6. Sit-ups with twists
    (1) Lying on your back with your knees bent, feet flat on the floor and fingers interlaced behind your head, use your midsection to raise your upper body to a 45-degree angle with the floor.
    (2) At the apex of each sit-up, twist your upper body 45 to the side.
    (3) Twist your upper body back to center and lower your upper body back to the floor.
    Repeat the movements 30 times, alternating the side you twist to.

  • Photograph: Jakob N. Layman

    7. Dead hang
    (1) Grip onto a bar with your palms facing away from your body and hold for 15 to 30 seconds.
    Tips: Don't completely lock your elbows, and keep your body straight and your shoulders activated.

  • Photograph: Jakob N. Layman

    8. Dips
    (1) Sitting on a bench, place your hands on either side of your body and hold onto the edge of the bench.
    (2) Lift yourself up with your hands until you have straight elbows.
    (3) Move your body forward one or two inches from the bench; you can either keep your knees bent or straighten your legs out in front of you.
    (4) Bend your elbows to lower your body down. Aim for a 90-degree angle and keep your back parallel to the bench.
    (5) Push your body back up until your have straight arms, but do not lock your elbows.
    Repeat movements (4) and (5) ten times.

  • Photograph: Jakob N. Layman

    9. Pull-ups
    (1) Gripping onto a bar with your palms facing away from your body, pull your body up. Try not to swing.
    (2) Lower your body, then repeat movement (1).
    Repeat between 4 and 12 times depending on your fitness level. Tip: If you're just starting out, return to the ground after each pull-up.

  • Photograph: Jakob N. Layman

    10. Leg raises
    (1) Gripping onto a bar with your palms facing away from your body, bring your knees up to your chest.
    (2) Lower your legs.Repeat the movements 20 times.
    Tip: If these are too difficult, replace with a set of 20 sit-ups.

  • Photograph: Jakob N. Layman

    Boxing set
    (1) Punch straight in front of you, alternating your hands for one minute.
    (2) Punch straight up, alternating your hands for one minute.
    (3) Punch very fast straight in front of you for one minute.
    Repeat three times.
    Tip: Attach a resistance band around something sturdy, like the legs of a park bench or a pole. Grip the handles, face away from the attachment point and start boxing.

Photograph: Jakob N. Layman

Take your workout to a park for this boot-camp session that emphasizes cardio work. Depending on your fitness level, rest between blocks for one to two minutes. Alcoba recommends doing this workout a minimum of three times a week and continually challenging yourself by removing rest periods, holding light weights during the leg workouts or adding resistance bands to the boxing section.

Download this workout as a PDF

Alcoba's fitness favorites

"I love Biokinetics, a pulley-system-based workout found at Atomic Total Fitness in midtown. In my opinion, nothing sculpts and tones my muscles, protects and strengthens my spine and joints, or creates long, lean muscles better, while avoiding injuries." 120 E 57th St between Lexington and Park Aves, seventh floor (917-734-5174, atomictotalfitness.com)

"My favorite sport is rock climbing and bouldering. Chelsea Piers (Pier 60, 20th St at the Hudson River; 212-336-6000, chelseapiers.com) has the best indoor wall to climb, and Brooklyn Boulders (575 Degraw St at Fourth Ave, Gowanus, Brooklyn; 347-834-9066, brooklynboulders.com) is filled with awesome bouldering problems."

"I love Fresh & Co. It's fast food for the health conscious. They have a few locations in the city and use local, farm-fresh organic ingredients." Various locations, visit freshandconyc.com for more information.

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