If you’ve been following this column for some time now, and exercise regularly, it’s time to step things up. That doesn’t mean using complicated machines, or heavier weights, or even strange movements—this workout needs absolutely no implements, and hardly any space. It’s a compound move that will work the shoulders, the arms, the chest, the core, thighs, and calves. It will improve strength and endurance, flexibility and balance. It’s a quick way of boosting your stamina beyond the comfort zone, and giving you the conditioning of an athlete. The only caveat is that you need to be reasonably fit already, and able to do push-ups and squats comfortably.
Also See | Perfect that workout
It’s best to do this on a soft surface like a patch of grass, or an exercise mat to minimize the impact on your knees. Stand straight with your feet shoulder-length apart. Bend your knees and squat on the balls of the feet, place your hands shoulder-length apart in front of your legs. Keep your hands firmly on the floor and kick both legs back straight behind, so that you are in the starting position of a push up. Do a push up. Jump slightly to pull both your feet back to the squatting position with your hands still on the ground. Push explosively upwards, jumping up as high as you can. Straighten your body in the air and reach up with both arms. Land back on your feet, keeping them shoulder-length apart and your body straight and balanced. This is one rep. Do as many reps as you can to begin with, aiming for 10. Gradually increase the number of reps as you get better at the move. Try to finish the entire move as quickly and efficiently as you can without compromising on the correct posture and movement.
Source: Devashish Singh, fitness manager, Fitness First, Connaught Place, New Delhi; Model: Nikhil Grover, personal trainer, Fitness First.
Coordinated by Rudraneil Sengupta
Every fortnight, experts will show you the perfect way to execute your favourite exercises to get the maximum benefits.