Want Abs of Steel? Try The Viking Workout

Want Abs of Steel? Try The Viking Workout

Want Abs of Steel? Try The Viking Workout
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With every toned celebrity body there’s a hero personal trainer behind it, and in Nicole Scherzinger’s case that superhero is Svava. This personal trainer is the brain behind the Viking Method, a training workout that involves running, jumping, lifting, crawling, pushing and pulling (or, as you may have cottoned on all the moves Vikings would have to do daily).

Sound terrifying? Well, it would be understandable if you were a little terrified, it is, but it’s also pretty effective too. As Svava says, “We switch between resistance and cardio exercises so your body works to the maximum.

This will increase your growth hormones and decrease stress hormone cortisol and insulin levels, resulting in fat burning. Plus, your metabolism will hit the roof.” Sign me up you say? Well, Svava has created a workout that you can do at home that will give you just a taste of what celebrities like Nicole Scherzinger’s  do on a daily basis, along with other celeb clients like model Suki Waterhouse.

To get the full benefits, do each pair of exercises four times. A full body workout should take around 30 minutes. Repeat all these three times a week and you’ll see results FAST. Now, prepare to sweat – this workout will get your heart rate up and working every muscle in your body. Oh, and if it aches a bit after each set, you’ll know you’re doing it right…

 

What you need:

• two tea towels
two dumbells
• a space with a hard floor, not carpet

 

BEATS

Try The Viking Workout

• Stand with your feet wide apart. Squat deeply, keeping knees behind toes.
• Jump, lengthening your legs fully, beating them together quickly in the air.
• Land back in a deep squat. Try not to bounce or reposition your feet. Do 12 reps.

 

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POWER PRESS

Personal Trainer Svava demonstrates the power press arm workout from the Viking Method

• Hold the dumbells at your shoulders with your palms facing out. Keep your core engaged and knees soft. Extend your arms up and then slowly down.
• Do 10 reps. Make sure your dumbbells are heavy enough that reaching the last rep is a challenge.

 

SPIDER CRAWL

 

Nicole Scherzinger's personal trainer Svava demonstrates the spidey crawl workout move from the Viking Method

• Straight from your 10 power presses, come down in a plank position. Engage your core and keep your back flat (not arching of the lower back!).
• Push your knees out sideways to crawl like Spider-Man, using the opposite arm to opposite leg as you move.
• Keep your ‘steps’ small to maintain the plank and be sure to stop your bum from lifting up. Go for six metres forward, then six metres backwards.
Do four sets of this pair and take a 30-second rest after the second set. Fully recover your breath before moving on to the next set.

 

JUMPING KICKS

Nicole Scherzinger's personal trainer Svava demonstrates the karate kid kicks exercise from the Viking Method workout

Begin with your legs hip-width apart. Pull your left knee up to your chest as you jump with your right leg as high up as you can.
• Your left knee should still be in the air as you kick your right leg.
• The higher and faster you pull up your left knee, the more efficient your kick will be.
• Do 12 kicks, then swap and do 12 on the other leg

 

REACHING PLANK

Nicole Scherzinger's personal trainer Svava demonstrates the reaching plank exercise from the Viking Method workout

• Get into a plank position on your forearms. Keeping your hips still, slowly reach one arm forward without shifting your body weight. Bring it back in, then reach out your other arm.
• Keep your movements slow and controlled to really strengthen your core.
Repeat this four times and you’re all done. Go you!

 

ARM WALK

Nicole Scherzinger's personal trainer Svava demonstrates the arm walk exercise from the Viking Method workout

 

 

• Get into plank position and put your feet on the tea towels. Keeping your feet still, use only your upper body to ‘walk’ forward on your arms, dragging your body behind you.
• Throughout, keep your core engaged and your body in plank position. Be careful that you don’t drop in the middle or arch your back. Keep your hips completely still so you’re not swinging as you walk.
• Go 10 steps forward and 10 back.
Do four sets of this pair and take a 30-second rest after the second set. Fully recover your breath before moving on to the next set.

(sourced from Cosmo)

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