Tuesday, March 10, 2015

Katy Perry "Dark Horse" One Song Workout

Katy Perry "Dark Horse" One Song Workout

30 seconds sumo squats
10 seconds rest
30 seconds push ups
10 seconds rest
30 second plank
10 seconds rest
30 seconds arm circles
10 seconds rest
30 jumping jacks

Sumo Squats
  • Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45° angle.
  • Keeping your weight in your heels, slowly lower your bodyweight down.
  • Make sure that your knees do not go over your toes.
  • Lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position.
  • Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
  • Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
  • Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground.
  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  • Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  • Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
Arm Circles:
  • Start by standing straight with your feet shoulder width apart. Your arms should be straight out to the sides, so that your body forms a T.
  • Slowly start by making small circular motions with both arms on either side. After a few repetitions of small circles, enlarge your circles and do the same amount of reps.
  • Your end position should look the same as the start position. Breathe in and out, and release arms to the side of the body.
Jumping Jacks
  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

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