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Health

Julia Buckley Fitness: Full Body Extreme

Julia Buckley has created the Ignite series of workouts to enable you to achieve fantastic improvements in your fitness levels. You will also torch fat, get strong, and enjoy the many benefits of being in great shape.

Her workouts have helped thousands of people across the world get lean, hard, power-packed bodies. Now it’s your turn. The only thing you’ll need is a timer.

Join Julia’s online gym at: www.juliabuckleyfitness.com

SET TIMER FOR: 40 second intervals

40 seconds per exercise. Do each set of five exercises three times. Take a 40-second rest after completing Set 1
three times before moving on to Set 2.

SET 1

  1. Floor Mountain Climber
  2. Upright Mountain Climber
  3. Single leg Sprinter – RightLeg
  4. Single leg Sprinter–Left Leg
  5. Side-to-Side Press-up

REST: 40 seconds after three times through the set before moving onto Set 2.

SET 2 

  1. Mat Jumps
  2. Switch Kicks
  3. Knee Smash – Right Leg
  4. Knee Smash – Left Leg
  5. Burpee Tuck Jump

Floor Mountain Climber

FloorMountainClimber

  1. Start in plank position with your hands directly under your shoulders, straight arms.
  2. Your body should form a straight line from your neck to your ankles. Don’t let your hips rise. Keep back flat.
  3. Lift one foot off the floor and slowly raise your knee as close to your chest as you can.
  4. Return to the plank position and repeat with the other leg.

Upright Mountain Climber

UprightMountainClimber

  1. Start standing tall.
  2. Raise your right arm straight up in the air and engage your lower abs to raise your left leg up, bringing your knee towards your ribs. Reach up high, like you’re climbing up a rope that is going straight up a mountain.
  3. As soon as you lower your right arm and left leg back to their starting position, raise your left arm straight overhead and your right knee towards your chest.
  4. Repeat this alternating movement. Start out slowly and build up to a faster pace.

Single Leg Sprinter

SingleLegSprinter

  1. Begin with front leg bent, keep weight in the heel. Align the knee over the ankle. Don’t straighten the leg, keep this position throughout the exercise.
  2. Straighten back leg in a lunge position, slightly bent. Your arms should be bent and you should move all of your weight to the front heel.
  3. Start with raising alternating bent arms up while balancing on your bent leg, and using your abs to lift the opposite knee to your chest. Start out slowly and build up to a faster pace, eventually driving hard with the arms and knee.

Side-to-Side Press-Up

SidetoSidePressUp

  1. Place your hands on the floor at chest level, with your arms fully extended, body straight, and toes on the floor.
  2. Maintaining the position and keeping your back flat and straight, step out wide with one leg and arm.
  3. Lower your body towards the floor until your chest is almost touching the ground before straightening the arms again.
  4. Be sure to keep your body straight so you don’t stick your butt up or let your hips sag down. As you repeat on alternating sides.

Mat Jumps

MatJumps

  1. Start in plank position on a mat so your hands are directly under your shoulders with straight arms.
  2. Keeping your hips low, jump the feet up and across to the side of the mat.
  3. Keep control in the core as you jump from side to side, over the mat.

TIP: Drive the jumps high through your feet and control through the core. Land softly while keeping your hands planted and steady.

Switch Kicks

SwitchKicks

  1. Stand tall and bring up the knee of one leg before extending the foot to kick out in front of you.
  2. Repeat on the oppose leg.
  3. Start slow and build up speed until you’re quickly switching from kicking with one leg and then the other.

Knee Smash

Knee Smash

  1. Stand with your weight on one foot and extend the other leg straight out to the side, toes resting on the floor, arms extended up above your head in-line with the extended leg.
  2. Bring your left knee up and across your body while bringing your arms down and towards the left while twisting your torso. Using your core, focus and “crunch” the knee up, while driving down towards with your arms.
  3. Extend the leg again, tap the floor and continue. Perform repetitions before repeating the exercise on your other leg.

Burpee Tuck Jump

BurpeeTuck

  1. Start in plank position so your hands are directly under your shoulders with straight arms, straight line through the body from neck to ankles.
  2. Jump the feet up to a bent knee position, lift the shoulders and chest and get ready to jump.
  3. Power up into a jump from the low squat position tucking the feet up beneath you.
  4. Land softly, with bent knees, forefoot first, not on your heel.

TIP: Drive the jumps high through your feet and control through the core. Land softly while keeping your hands planted and steady.

Check back with us for Session 2 of Julia Buckley’s Ignite series of workouts in the May/June Issue of Le Nouveau Moi.