Per­form three rounds of this dy­namic cir­cuit to get your blood pump­ing and your joints fully mo­bilised.

Men's Health (Australia) - - Tactics -

1/ Air squat (10 reps)

With your feet shoul­der-width (A), drop your arse to the grass, bring­ing your arms out and keep­ing your chest up. Once your hips are in line with or be­low your knees (B), drive back up.

2/ Push-up (10 reps)

Po­si­tion your hands un­der­neath your shoul­ders, so your body is straight from head to an­kles (A). Lower un­til your chest al­most touches the floor (B), pause, then drive back up.

3/ Spi­der­man & reach (5 reps each side)

From the push-up po­si­tion, bring your right foot for­ward, plac­ing it next to your right hand (A). Drop your left el­bow to the floor and twist to reach up­ward (B). That’s one rep.

4/ Rus­sian baby-maker (10 reps)

This isn’t as much fun as it sounds. Bend to grab your toes, then squat, us­ing your arms to push your knees out (A). Now hold onto your toes while you straighten your legs (B).

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