Wednesday workout: Up your flexibility with this functional and plyometrics routine by Yasmin Karachiwala

We might hate to exercise, but let’s admit, it really can do wonders for our bodies! The best part is there are all kinds of moves that serve a purpose, and we can’t help but try them out (well, of course on days when we behave like sloths). This time around, we are super excited to try out this functional and plyometrics workout routine, recommended by none other than celebrity fitness instructor Yasmin Karachiwala.

Here’s what Karachiwala has written in her Instagram post, “Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power.”

The primary focus of this workout is to expand and contract muscles as quickly as possible. At the same time, these exercises help you achieve greater flexibility and enhance your ability to move muscles more rapidly.

For the unversed, plyometrics can also include exercises like pushups, throwing,, running, jumping, as well as kicking. It also helps people recover smoothly from an injury, and is a part of their training.

Now that we know all about this workout, it’s time to get into the groove. Here are some exercises that you MUST try out.

1️. Db squat + alt side bend ( 10 reps)

Here’s how you can do it

1. Start in a wide stance with your toes pointed out; hold a dumbbell in your hands, on your side.
2. Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
3. As you come up, bend from side to side.

2. Butt kicks ( 20 reps)

Here’s how to do it:
1. Begin by standing with your feet about hip-distance apart, with your arms at your side.
2. Slowly bring your right heel to your buttocks by contracting your hamstring muscles.
3. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks.
4. Perform this move by alternating heels and gradually building speed.
5. Continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.

Check out the post for yourself:

3. Suicide push-ups

Here’s how to do it:
1. Move into a plank position on your forearms and toes.
2. Lift your right arm and come up on your right hand and then lift your left arm and come up on your left hand.
3. Immediately lower your right arm back to the start position, followed by your left arm.
4. Keep your abs engaged, and perform the move.

4. Prone db lat pull ( 10 reps )

Here’s how to do it:
1. Lie down on a yoga mat, hold dumbbells in both hands.
2. Lift your chest slightly up, as your legs move upwards.
3. Synchronise the motion slowly.
4. And don’t forget to keep your core engaged!

5. Sit-up with opposite elbow to knee ( 10 reps )

Here’s how to do it:
1. Lie down on the ground with your back flat.
2. Bend the knees to about a 45 degree angle.
3. Place fingers behind your ears.
4. In a smooth, controlled motion, bring the torso up while twisting at the waist until the elbow opposite the knee connects.
5. Slowly lower the torso back down while twisting back to the starting position.
6. Do alternate sides.

So ladies, get ready to fire up your muscles! It will be worth it, we promise!