The Totally Drenched class at Drenched Fitness in Westlake Village, California is Britney's secret weapon. "If I want to feel like I'm really sweating, that's what I do," Britney says of the 60-minute high-intensity interval training (HIIT) class created by trainer Julie Kennington.
Kennington devised this 60-minute sample class so you can follow along at home or at the gym. All you need is a treadmill, a chair or bench, bicep curl weights (free weights or a curl bar—how heavy is up to you), and deadlift weights (dumbbells, barbells, or kettlebells; again, you choose the heft).
Ready to get drenched??
Part 1 15-Minute Treadmill Routine
2 minutes: Warm up with a walk or slow jog at a 1% incline
1 minute: Jog at a 2% incline
1 minute: Run at a 2% incline
1 minute: Fully recover (i.e., walk until your heart rate returns to normal) at a 2% incline
30 seconds: Run an all-out sprint (i.e., as fast as you can, safely) at a 2% incline
30 seconds: Fully recover at a 2% incline (Note: If it takes longer than this to bring your heart rate down, that’s fine.)
30 seconds: Sprint at a 3% incline
30 seconds: Recover at a 3% incline
30 seconds: Sprint at a 4% incline
1 minute: Recover at a 2% incline
2 minutes: Jog at a 2% incline, then increase the incline 2% (i.e., 2%, 4%, 6%, 8%) every 30 seconds
1 minute: Recover at an 8% incline
30 seconds: Jog at an 8% incline
30 seconds: Run at a 4% incline
30 seconds: Sprint at a 2% incline
1 minute: Recover at a 2% incline
Part 2 15-Minute Strength-Training Routine
Complete this circuit three times. Use the curl weights or deadlift weights when indicated.
1. Alternating Reverse Lunges with a Bicep Curl (shown above): 20 total (10 on each leg)
2. Pushups: 12 to 15. Begin on your knees; as it gets easier, progress to your toes.
3. Deadlifts: 15
4. Bicycle Crunches (shown below): 30 total (15 on each side)
BONUS: Finish up each of the three circuits with a 30-second plank (or do one for as long as you can hold!).
Part 3 Your Second 15-Minute Treadmill Routine
2 minutes: Warm up with a walk or slow jog at a 2% incline
1 minute: Power-walk at a 2% incline
1 minute: Power-walk at a 15% incline
1 minute: Jog at a 2% incline
1 minute: Recover at a 2% incline
30 seconds: Sprint at a 2% incline
1 minute: Recover at a 2% incline
1 minute: Jog at a 2% incline
45 seconds: Run at a 2% incline
30 second: Sprint at a 2% incline
1 minute: Recover at a 2% incline
1 minute: Jog at a 2% incline
45 seconds: Run at a 2% incline
30 seconds: Sprint at a 2% incline
1 minute: Recov er at a 2% incline
30 seconds: Sprint at a 2% incline
30 seconds: Recover at a 2% incline
Part 4 Your Second 15-Minute Strength-Training Routine
Complete the following circuit three times. Use a single heavy weight for the squats and a chair or bench for the tricep dips.
1. Squats: 15. Hold the weight at your chest with both hands.
2. Tricep Dips (shown above): 12 to 15
3. Superman (shown below): 15. Lie down on your stomach; fully extend your arms over your head. Drawing your navel in towards your spine, lift your right leg and left arm at the same time. Return to the starting position and then switch (lift your left leg and right arm). Return to the starting position. Make sure you are always gazing down at the floor.
4. Abdominal Crunches: 20
For more about how Britney Spears gets her hot body, pick up the January/February double issue of Women's Health, on newsstands today!
And check out more info on Drenched Fitness here.
More from Women's Health:
So Here’s How Britney Spears Got Her Jaw-Dropping WH Cover Bod
Watch Britney Spears' Hot Bod Burn Up the Women's Health Cover Shoot
What Britney Spears Does to Feel Sexy
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