Part 5: Advanced Challenge - Squat Jumps and Side Lunge Strengthening Training

Second stage practice

Now I'm going to increase your workload by one or two levels. You might find these exercises more explosive and challenging, and you'll see some significant changes in your muscles. Try alternating between Phase 2 and Phase 1 training sessions.

I'm taking your workload up a gear or two now. You'll probably find these exercises more explosive and challenging. You should see some big changes in your muscle tone too. Alternate this workout with the first one.

Aerobic warm-up

To prepare your muscles for the upcoming workout, you must warm up for 5 to 10 minutes, just like before the Phase 1 exercises. If you want to run in the last few minutes, try walking with force this time; if you want to walk with force, then try running instead. Here are some suggestions.

Walking with vigor puts a lot of strain on your glutes. It can make your glutes look slimmer and firmer because you're using it as a source of power to move forward.

Please remember:

● Lift your chin and look straight ahead.

● Tighten your abdomen

●Relax your neck and shoulders as much as possible

● Don't take too big a step-keep your stride shorter.

Try to keep a positive attitude while running. You can:

●Relax your shoulders

● Use your arms to increase momentum: Swing your arms back and forth, but don't make the movements too large.

● Keep your body upright and tighten your abdominal muscles.

Jump squat

An ideal squat jump can fully test your leg strength. Let's see how high you can jump.

Level 1: Do 15 jump squats. Level 2: Do 25 jump squats.

Stand with your feet shoulder-width apart, back straight, arms hanging naturally at your sides, knees slightly bent, and then jump as high as possible.

Stand on your toes, then lower your heels to the floor, bend your knees, and lean forward as if you were sitting in a chair. Lean forward slightly, shifting your weight to your toes. When your knees are at a 90-degree angle and your body and thighs are at a right angle, jump into the air again.

Relax your hands

Side bow body

This exercise differs from basic bowing exercises; it effectively works your obliques and can completely eliminate excess fat.

Level 1: Hold each side for 30 seconds.

Lie on your side, supporting yourself with one elbow and forearm under your shoulder. Place one foot on top of the other, then lift your body, keeping your toes in a straight line. Use your obliques to hold this position, and use one hand to support your abdomen for balance. Slowly return to the starting position, then repeat on the other side.

Body language

Avoid having a large buttocks

Doing your favorite cardio exercises every week should help tone your glutes. You might think so, because some cardio exercises do make your glutes so toned that they appear somewhat bulky. These include structured workout classes, weight classes, cycling, and rollerblading. In that case, avoid these types of exercises. If you have the opportunity, try hiking, swimming, or using an elliptical trainer at the gym.

Smart ways to eat

I eat well and nutritiously all day, but everything falls apart every night when I suddenly raid the freezer for ice cream or loads of toast. What should I do?

This very common situation is primarily caused by one of two reasons. First, check if you ate a large breakfast. If not, your body will scream for energy, and a rapid "sugar deficiency" will make you unable to resist temptation. Second, check if the food you ate was the kind that quickly replenishes energy; if so, you'll only need more food. Third, make sure to eat a hearty breakfast every day. Don't intentionally skip lunch and then rely on afternoon snacks to fill you up until dinner time. Vegetable sticks or some juice are ideal.

I've heard of the "golden half hour" after training, which means you can eat as much as you want during that half hour and your body will burn off the calories. Is that true?

It's true that your metabolism will be faster for a few hours after exercise, and your body will burn more calories. But what your body needs are carbohydrates-such as whole-wheat bread, black rice, glutinous rice, vegetables, beans, and grains. Therefore, it's wise to enjoy a nutritious meal after your workout. Otherwise, all your hard work will be negated by eating or drinking high-calorie, low-nutrient foods.

What should I eat before and after training?

The ideal foods before and after your workout are easily absorbed carbohydrates. Eating them beforehand provides energy, and eating them afterward helps you recover. Ideally, you should eat three hours before your workout so you're on an empty stomach. If that's not possible, try to avoid eating before your workout, as this can negatively impact your blood sugar levels.

Forward Lunge

You need to make some space before doing this exercise, but you don't need to be sure of the direction.

Do 20 lunges in both Level 1 and Level 2.

Stand with your feet hip-width apart and knees slightly bent. Keep your back straight, abs engaged, and arms hanging naturally at your sides. Step forward, about one large step between your front and back feet. Simultaneously lower your body, holding the position for about one second.

Lift your body up, then step forward with the other leg. Lower your body as in step one, then repeat the movement.