Fun & Unique Workouts

Regular exercise requires both discipline and devotion. For a real boost to your exercise motivation, an injection of fun, exciting and new workouts will help you reach your fitness goals sooner rather than later.

The most popular routine I’ve devised for my clients is what I’ve dubbed The Express Multi Muscle Routine.

This workout involves recruiting the upper and lower body movements in one, working together in a circuit fashion so more calories and more fat are burned as well as building strength and tone. For my clients, this circuit type training enables them to get it all done in less time. Some fine examples would be an overhead press while simultaneously performing a squat or marching on the spot while doing lateral/front raise combination.

My clients are very enthusiastic about this workout because of the dynamic full body moves. Using them will not only help to improve strength and muscle tone, but also achieve a hardcore cardiovascular workout.

“The Express Multi Muscle Routine” is one of the most difficult workouts to do because your body is forced to multitask.  This workout forces the entire body to work intensively, burning an abundance of calories due to the metabolic demand. It mixes stamina, endurance, strength, stabilisation exercises, momentum and coordination.

My clients can get their heart rates up to their training zones of 140 to 160 beats per minute just by combining upper body with the lower body moves simultaneously, which means this express workout is perfect for that lean, toned look.

Here’s how it works:

The Express Multi Muscle Routine

After a thorough warm up using a speed rope or some form of cardio, perform these ten key exercises for two to three circuits. Each circuit should comprise 10-16 repetitions depending on your level of fitness.

Perform each exercise with smooth form and technique. Be sure to breathe throughout each repetition. Warm down after the workout and finish with some stretches.

Equipment required:

1.) Pair of 2.5 – 5lb dumbbells (depending on your level of condition) or pair of water bottle filled with either water or sand

2.) Core stability board

3.) Resistance Tube (Strength of tube depends on your level of fitness)

4.) Exercise mat or thick towel or rug

Exercises:

1. Marching with Crossover Chest Press Combo

- Grasp a pair of dumbbells or bottles of filled water.
- Start marching on the spot with knees up to level of hips.
- As you march, raise weights up to level of chest, keeping your elbows and weights chest level.
- Extend arms outwards as right arm passes over left arm.
- Draw arms back to return to start position to start again.
- Next, as you extend your arms outwards, pass over left arm over the right arm.
- Continue in this criss-cross fashion.

2. Squat/Overhead Pullovers Combo

- Hold a pair of weights in each hand at your sides.
- Stand with feet hip width apart and feet pointing straight.
- Squat down by bending knees, keeping your own bodyweight thorough your heels.
- At the same time raise the weight upwards and over your head.
- As you extend your body to return to the start position, lower weights to your sides again.

3. Marching with Alternate Zottman Curls Combo

- Hold a pair of weights in each hand at your sides.
- Start marching on the spot with knees up to level of hips.
- As you march, curl your right arm up in a hammer style, keeping your elbows into your sides.
- As you lower your right arm, immediately start to raise your left arm.
- Continue this alternate movement throughout.

4. Core Board Press Up with Single Leg Elevation

- Place your core board on the floor.
- As you kneel down, place your hands the width of the board.
- For advanced exercisers, keep you knees off the floor and elevate one leg in the air.
- For beginners, keep one knee on the exercise mat.
- Keep your abs tight and back straight.
- Bend at your elbows to lower your chest to the core board.
- Extend your arms to return to the start position.
- Don’t forget to change legs on the next circuit!

5. Squat with Lateral Raise Combo

- Hold a pair of weights in each hand at your sides.
- Stand with feet hip width apart and feet pointing straight.
- Squat down by bending knees, keeping your own bodyweight thorough your heels.
- At the same time raise the weights to your side to shoulder level.
- As you extend your body to return to the start position, lower weights to your sides again.

6. Forward Alternate Leg Lunge with Bicep Curl Combo

- Hold a pair of weights in each hand at your sides.
- Stand with feet together and pointing straight ahead.
- As you lunge forward with your right leg, curl weights up to shoulder level.
- Push back with right front leg as you extend arms to sides again.
- Next, lunge forward with your left leg, curling weights up to shoulder level.
- Continue with alternating right and left leg.

7. Core Board Resistance Tube Bent Over Row

- Place your core board on the floor.
- Stand in board with resistance tube under each foot.
- Grasp ends of tubes in each hand.
- Bend forward so torso is tilting forward and knees slightly bent.
- Arms should now be extended toward the floor.
- Keep abs tight and back straight.
- Now pull tubes upwards toward your chest.
- Allow elbows to travel beyond your body as you draw your shoulder blades inwards toward each other.
- Extend arms to return to start position.

8. Marching with Pec-Dec Combo

- Hold a pair of weights in each hand at your sides.
- Start marching on the spot with knees up to level of hips.
- As you march, raise arms and weights up to level of chest.
- Keep your arms at a right angle and at chest level.
- Squeeze and press elbows into toward each other.
- Open elbows to return to start position.

9. Squat with Resistance Tube Tricep Kickbacks Combo

- Stand on a resistance tube with feet hip width apart and feet pointing straight.
- Hold end of tube in each hand at your sides.
- Squat down by bending knees, keeping your own bodyweight thorough your heels.
- As you rise up, extend your arms behind you keeping upper arms parallel to floor.
- Straighten body to return to the start position, lowering tubes to your sides again.

10. Reverse Alternate Leg Lunge with Front Raise Combo

- Hold a pair of weights in each hand at your sides.
- Stand with feet together and pointing straight ahead.
- As you lunge forward with your right leg, raise weights up to shoulder level keeping palms of hands facing downwards.
- Push back with right front leg as you lower arms to sides again.
- Next, lunge forward with your left leg, again raising weights up to shoulder level.
- Continue alternating with right and left leg.

Remember: If you are unsure before beginning any new exercise program you should consult your doctor.
Cornel Chin is a personal trainer with more than 20 years of experience as a fitness professional. As a leading fitness expert, his unique fitness skills have been highly sought after by A list celebrities such as Leonardo DiCaprio, Colin Firth, Audrey Tautou and Tilda Swinton. He is a frequent guest on numerous television and radio shows and regularly contributes to a host of leading international publications. He is also the author of Celebrity Body on a Budget.  Find out more by visiting Cornel’s website www.cmcfit.co.uk.