A 15-minute sports session, effective and to be done anywhere and anytime.
This is what the Indian-American sports coach Rhys Athayde is used to making for his luxury clients.
To get used to the nomadic lifestyle of celebrities like Hailey Bieber or Kaia Gerber, the professional prepares sessions that are quick, practical and without equipment.
In an article published on September 2, the specialist shared one of his sequences to the Well and Good site.
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Sports sessions, rest and hydration
The sports session is divided into three circuits and each one includes several exercises.
Rhys Athayde says to do each exercise for 30 seconds.
Each circuit is to be done twice before moving on to the next.
We take 1 minute of recovery between each circuit.
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Circuit A
Back lunges and front kick (right leg)
Back lunges and front kick (left leg)
Cross back slits
“Walkouts” and “shoulder taps” (we start standing, go down to a plank position, then touch each of our shoulders and come back up)
Jump squats (we jump after each squat)
Route B
Back lunges on the right leg and rotation of the bust on the left side
Back lunges on left leg and rotation of the bust on the right side
Burpees with push-ups
mountain climbers
A jump squat and a jump lunge to the left then a jump squat and a jump lunge to the right
Skater lunges (or skater lunges: we imitate the running movement of a speed skater, jumping from leg to leg).
Circuit C
Leg lifts (on the back, we raise our two outstretched legs simultaneously, sheathing our abs and tightening the perineum)
Bicycle crunches (or “bicycle crunch” abdominals: lying on your back, hands behind your head elevated, pedaling by directing your elbow towards your opposite knee)
Pumps
Planks on the elbows and hip dips (in plank position, we tilt our hips from left to right)
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The sequence should take 15 minutes.
Enough to integrate it into your daily life, even when traveling or during holidays.
