The 10-Minute, Do-Anywhere Workout

Boost your core and leg strength with this quick routine from bike racer Kym Perfetto.


Stephen Krcmar |

Boost your core and leg strength with this quick routine from bike racer Kym Perfetto. – By Stephen Krcmar

Kym Perfetto

Bike messenger turned Hollywood stuntwoman, personal trainer, and cycle instructor Kym Perfetto has an attitude that’s as fierce as her physique. Her intense, no-nonsense workouts attract A-list celebrities, including Madonna, Lady Gaga, and Jake Gyllenhaal. But as a contestant on last season’s Amazing Race, the 30-year-old Perfetto rarely had time to hit the gym.

Instead, she relied on this 10-minute, do-anywhere workout that focuses on core and leg strength. “It improves speed and endurance on the bike”. Warm up with a couple of jumping jacks or light stretching, and move quickly between the moves without resting.

Lateral Lunge

Stand with your feet side by side and step wide with your right foot (at least 90 centimetres), keeping it parallel to your left. Bend your right knee and lower your butt, shifting weight onto your right heel. Push off your right foot to return to standing and repeat with your left leg. Go slow and steady, alternating legs for 90 seconds.

Single-leg Touchdown

Stand with your feet hip-width apart and your knees slightly bent. Raise your right foot and bring it straight back while bending forward at the hips until your leg and back are parallel to the floor. Reach down with your left hand to touch the floor. Return to start and repeat for 45 seconds, then work the other side.

Bird-dog

Start on your hands and knees with your back flat and arms straight. Extend your right arm and left leg until they’re parallel to the floor. Maintain a flat back, level hips, and focus on pulling your belly button toward your spine. Return to all fours, then raise your left arm and right leg. Continue alternating for 90 seconds.

Plank

Begin on your stomach with legs extended, toes on the floor. Place your elbows below your shoulders with your forearms on the ground. Press into your elbows and toes, lifting your body until it’s parallel to the floor. Hold for 15 seconds, then return to the prone position. Rest for five seconds. Do five reps.

Swimmer

Lie on your stomach with your arms and legs outstretched, slightly above the floor. Slowly raise your left arm and right leg about 25 centimetres (it should take about two seconds), then lower and work the opposite limbs. Continue for 30 seconds. Rest for 15 seconds. Repeat for a total of four reps.

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