We know that you pushed hard in 2016, so it’s time to take things to a whole new level.
LADIES— ARE YOU READY TO GET IN YOUR BEST SHAPE IN 2017? IFBB BIKINI PRO AND MISS SUPERCROSS 2016 JULIANA DANIELL IS HERE TO HELP— WITH AN EXPLOSIVE TOTAL BODY FAT- BURNING PROGRAM TO GET YOU IN BETTER SHAPE THAN EVER BEFORE!
THIS IS AN EFFECTIVE WORKOUT BECAUSE IT KEEPS YOUR HEART RATE UP, SAID JULIANA, WHO ALSO GRACES THE COVER OF THIS ISSUE. “IT ALSO EN- SURES THAT YOU ARE STAYING WARM THROUGHOUT THE ENTIRE SESSION, WHICH MEANS NO INJURIES— AS LONG AS PROPER FORM IS USED AT ALL TIMES, OF COURSE!”
IN ADDITION, A LOT OF THESE MOVEMENTS ARE MORE FUNCTIONAL, SHE ADDED. AND EVEN THOUGH THERE IS ALWAYS A TARGET/PRIMARY MUSCLE YOU ARE FOCUSING ON, ALL OF THESE EXERCISES RE- QUIRE YOU TO RECRUIT FROM OTHER AREAS IN ORDER TO COMPLETE THE MOVEMENT CORRECTLY, WHICH MEANS A TOTAL BODY WORKOUT.
YOU CAN PERFORM THIS WORKOUT ONE TO TWO TIMES PER WEEK. “BUT REMEMBER, YOU CAN REWORK THIS LIST, TAKE THINGS OUT, ADD THINGS IN, AND EVEN PICK SOME OF YOUR FAVORITES AND ADD THEM TO A COMPLETELY DIFFERENT WORKOUT FOR VARI- ETY,” SAID JULIANA. “A LOT OF TIMES I DO THE AB EX- ERCISES MORE OFTEN THAN SOME OF THE OTHER EX- ERCISES BECAUSE I LOVE WHAT THEY DO TO MY CORE. AND I FREQUENTLY INCLUDE SOME OF THE ENDUR- ANCE MOVES INTO OTHER LIFTING DAYS BECAUSE I LIKE HOW THEY MAKE MY HEART RATE SPIKE.”
JULIANA EXPLAINS HER TIPS FOR EACH EXERCISE AND HOW TO PROPERLY PERFORM THEM.
HEART RATE INCREASERS
BE SAFE! Adjust the board so it fits your legs and so you aren't trying to go too far or not going far enough. If you don't have a board it’s OK, use the disks like I did in the photo and push yourself as far as you can and switch legs, or you can do a skater drill. Just make sure your feet stay flat, you engage your glutes and keep your core tight at all times! Swing those arms and make it as fluid of a movement as you can.
Squat low and make the movement be about your whole body going up and down— not just your arms/shoulders performing the slam. You should be squatting up and down on each slam, making sure your heels stay on the ground, core is always tight, and set your shoulders in the correct anatomical position before you begin. Alternate between double arm together, double arm alternating and single-arm slams.
TRX SQUAT JUMPS:
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