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I am a big fan of short and effective workouts so I have gotta share this 6-minute workout with you. This is a workout by Chris Powell, the trainer for the Extreme Makeover: Weight Loss Edition.

“Sexy Six Summer Slim Down” exercises”

Burpee
We start with this one because it truly works out every muscle in your body.
Start in a standing position. Put your hands on the ground. Kick your feet back in to a push up position. Do a push up, jump your feet forward and jump up and clap.
* Works out every muscle in your body!

Mountain climber
Start in a push up position. Raise your knee up to your chest so it looks like you are climbing. In one quick movement, jump your feet and switch feet. It’s an isometric hold.
* Works out your core, legs and gives a big cardiovascular response.

***** Starting from here all exercises will use the one gallon jugs. Using jugs at home is a great way to get eight pounds of weight easily for a work out without having to buy weights. Just take a jug and fill them with water.  And if you want, go to the hardware store and get silicone gel so that you can properly seal the jugs.

Thrusters (use a dining room chair)
Start in a standing position holding the jugs resting on your shoulders. Sit down in the chair and then stand up and put your arms up with the jugs overhead.
* Works out your butt, thighs, and your core for midline stability.

Back lunge with twist
Start in standing position with feet together and one jug at your chest.  Extend the jug out in front of you and then step back with one leg about 3 feet and lower the leg to the ground. Holding jug in front, rotate the side 90 degrees.
* Works your butt and thighs and also your core when rotating.

Back lunge with twist
Courtesy of http://nicktumminello.com

Step up with curl  (use a small step stool)
For this you can use any little stool you have in your house.
From the floor, step up on the stool and once in a standing position, do a bicep curl.
* Works your butt, thighs and bicep.

Squat clean
This is a big explosive move. Start by holding the jugs down to your side. Gently dip down and as you jump, the jugs rise to your shoulders using your biceps.
* Works your butts, thighs, biceps and back.

If you are able to watch The Talk online, you would be able to watch this exercise clip from the below link:

http://www.cbs.com/shows/the_talk/video/2258784917/the-talk-redo-you-fitness

我喜歡簡短又有效的運動所以我要與大家分享這6分鐘瘦一身的鍛煉。這是由一個明星教練Chris Powell設計的。

六分鐘瘦一身

Burpee
我們先從這一個開始因為它運用到身上的每個肌肉。
從站立姿勢開始。接著把你的雙手放在地上。把你的腳踢到後方做伏地起身。在把腳跳回身體然後跳起來站著。跳起來時加鼓掌。
*訓練每個在你身上的肌肉!

Mountain climber
從伏地起身的位置開始。抬起你的膝蓋往胸部的方向縮,看起來像你正在攀登。然後快速移動換另一隻腳。這是一個靜力鍛鍊法。
*訓練您的核心,腿,並給出了一個大的心血管反應。

*****從這裡開始,你會需要使用一加侖的水壺。在家中使用的牛奶罐是個最方便的方式取得8磅的重量訓練,而不必買啞鈴。只是一個壺裝滿水。如果你想妥善密封,可以去五金店買矽膠,這樣就可以妥善密封罐子。

Thrusters(使用一個飯廳的椅子)
先站著然後雙手舉牛奶罐到肩膀。接著坐到椅子上,然後站起來,把你的雙臂舉過頭高。
*訓練你的屁股,大腿,和你的中線穩定的核心。

Back lunge with twist
開始時站立,把牛奶罐用雙手舉到前方的胸部的位置,然後用一條腿退約3英尺蹲低在地上。雙手拿著牛奶罐,側90度旋轉。
*訓練你的臀部和大腿也旋轉時,你的核心。

Step up with curl (用一個小凳子)
你可以使用任何一個小凳子。
從地板站到凳子上然後做二頭肌捲曲。
*訓練你的屁股,大腿和上臂。

Squat clean
這是一個有衝擊性的動作。首先,雙手拿著罐子放在兩旁。身體像要坐下一樣。接著往上跳時同時把罐子舉到肩膀,用你的二頭肌。
*訓練你的屁股,大腿,肱二頭肌和背部。

如果你能夠看線上看The Talk重播,你就可以看到這個運動的播出。

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