Degree asked BodyRock host and Personal Trainer Karim to share some of his his favourite exercises for shaping and toning his body. Follow the routine for 12-15 reps per exercise and get ready to feel the burn. Repeat the sequence 1x for beginners, 2x for intermediate and 3x for advanced BodyRockers.
1. Rotational Plank
Place your elbows and feet shoulder width apart on the floor, with your legs and body straight in plank position. Rotate your hips, shoulders, and feet while raising your right arm so that you shift onto your left elbow. As you rotate, straighten your right arm up towards the ceiling. Rotate your body and arm back into the starting plank position. Repeat the rotating motion on the right side.
2. V-Sit Knee Pull Ins
Start in a v-sit position with your knees up and your back long, using your hands placed by your sides for support (for an added challenge, place your hands behind your head or extended out in front of you).
Extend your legs out and lean back while maintaining a strong core. Pull your knees back in, fully contract your abs and repeat.
3. Spider Mountain Climber
Starting in high plank/push up position, bend your left knee and bring it to the outside of your left elbow. Keep your core stable and engaged, shoulders stacked over wrists. Repeat for the other side. That’s one rep.
Lie flat on your back. You can extend your arms so they’re against the sides of your body with your palms pressing into the floor, or you can bend your elbows and place your palms under the back of your head. Lift both legs off the floor and straighten, continuing to engage your abs and press your lower back into the ground.
Keeping your core strong, slowly lower your right leg down toward the ground, until it is a few inches above. Then scissor your legs, so you lift your right leg back up as you lower your left leg down towards the ground.
5. Jump Squats
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible.
6. Plyo Side Plank
Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Brace your core by contracting your ab & raise your top leg slightly. Move your top leg in a circular motion (forward, upwards, backwards, starting position). Turn onto your other side and repeat.