A half-hour toning workout, boot camp style, from Crunch. Susan Hitzmann instructs.

Intermediate exercisers. You need to be up on form, and you should already have developed some strength and endurance before trying this workout. You will need one or two pairs of dumbbells, from 3 to 10 pounds in weight. (Since the moves are fast-paced you should use weights on the lighter end of your personal capabilities, especially when you are doing this workout for the first few times.)

Pop in this workout and surprise! You've just been recruited into the Crunch fitness brigade. Sergeant — I mean instructor — Hitzmann gets you moving for the next half hour and never lets up. While this is a more athletically based workout, some of the moves involve simple choreography, so it helps if you are coordinated. You'll be doing squats, lunges, deadlifts, biceps curls, crunches and pushups. Lots of variations on pushups. This workout is not for those who are out of shape or who struggle through Chaturangas in their Yoga classes (that said, do this workout regularly and Chaturangas will never be a problem for you ever again). Hitzmann offers up these muscle-toning, sweat-inducing exercises with a lot of enthusiasm and high spirits and the time flies. Although the workout is only a half hour, you're spent by the time it's over — and if you're not spent you're probably a fitness coach yourself, or you do Tae Bo every day. The only caveat is that you should be used to practicing squats and lunges with good form since you won't have time to figure out form during the workout. In addition, your knees and back should be in good shape because some the exercises, like the scissor lunges and deadlifts can be hard on them (which is why you need good form). But if you're already in pretty good shape, this routine will kick your workout up a notch without adding extra time.

 

 

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