Here’s how to get your dream body on a budget

Try this workout which fuses cardio to improve fitness, aid weight-loss and boost strength.

THE gym has its benefits: there’s the high tech equipment and the comfort in knowing that everyone there is pushing themselves as much as you are.

But if Christmas and the new year has your purse feeling lighter than usual, online workouts are your lifesaver.

Beachbody On Demand, a streaming platform from Insanity, is one of the best. 

With more than 250 hours of workouts and a 30-day free trail, there’s the option to switch up your training when you want to.

“Beachbody On Demand has a huge variety of workouts,” says former pro dancer and Beachbody On Demand instructor Stephanie Saunders. 

“It’s available 24/7 and there are no long contracts.” 

Try this workout from Stephanie, which fuses cardio with functional and plyometric moves to improve fitness, aid weight-loss and boost strength.

How to do it: Perform each move for 45 seconds, with a 15-second break in between. 

(Switch legs halfway for the split-squat jump.) 

Repeat the circuit three times.

SPLIT-SQUAT JUMP

Areas trained: GLUTES, HAMSTRINGS, QUAD, CALVES, CORE

Technique:

  • Stand with your right foot flat on the ground in front of the torso and the ball of your left foot behind you. Bend both knees into a deep lunge until the back knee is just above the floor.
  • Staying on the ball of the left foot, explode up off the right foot and, as you do so, drive the right knee towards the chest, tapping it with both hands.
  • Land softly and lower back into the lunge to repeat.

SAFETY TIP: Make sure your front foot is far forward enough so that when you lower, your knees do not pass your toes

STARFISH PRESS-UP

Areas trained: CHEST, TRICEPS, SHOULDERS, CORE, GLUTES, SIDES

Technique:

  • Begin in a straight-arm plank with hands slightly wider than the shoulders, and feet six inches apart.
  • Bend your arms to lower your chest toward the floor to perform a single press-up.
  • Push up then rotate the torso open into a side arm balance, lifting the top leg high and hand to the sky.
  • From the starfish position, lower directly into the plank and then switch sides.

PIKE UP

Areas trained: CORE, STOMACH, SHOULDERS, TRICEPS

Technique:

  • Start in a straight-arm plank, hands slightly wider than the shoulders and feet a few inches apart.
  • Keeping the legs straight and the abs engaged, hop both feet towards the hands while driving the hips towards the sky.
  • The body should resemble an upside-down V.
  • Jump back to the starting plank and repeat.

SAFETY TIP: Only jump your feet as far forwards as your flexibility allows

LUNGE SQUAT

Areas trained: GLUTES, QUADS, HAMSTRINGS, CALVES

Technique:

  • Standing with feet close in a parallel position, step the right foot forward into a lunge, bending both knees to 90 degrees until the back knee is just above the floor.
  • Push up off the right foot and return to the start position.
  • Step forward with the left foot into a lunge using the same motion.
  • Push up off the left foot, step the feet back together.
  • Jump both feet out and into a deep, wide squat, lowering the glutes back and down behind you.
  • Jump the feet back together.
  • Now repeat.

SAFETY TIP: Keep the torso lifted and abs engaged as you lunge and squat

JUMP-SQUAT MULE KICK

Areas trained: GLUTES, HAMSTRINGS, QUADS, CALVES, SHOULDERS, TRICEPS, CORE

Technique:

  • With feet in a hip-width parallel position, bend both knees, lowering the glutes back and down behind you into a squat.
  • Jump up to explode off the ground.
  • As you land, lower back into the squat.
  • Place your hands on the floor in front of you, then jump both feet off the ground, driving your heels towards your glutes.
  • Lower the feet back to the ground, stand back up and Repeat.

SAFETY TIP: Keep your chest lifted as you lower into the squat



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