MAKE IT A WORKOUT
• Medicine dicine ball (4kg, 6kg or 9kg) • 1 minuteute of sit-upp sit-up to straddledle (part (partnerer 1) • 1-minute plank (partner 2) • Mountain jumpers • Push-up hand clap • Sit-up medicine ball pass • Rest for 30 seconds after you’ve done rounds of 9
There here are two parts to this workout: part art 1, in which you u alternate exercises, ercises, thenthe then part 2, in n which you do a “descending escendingg ladder” where ere you bothb both do the same moove move at the he same time. Do 5 rounds of this 1-minute nute wor workout, rkout, alternating nating ex exercisesxercises for each ach round d of: Do a 10-1 ladder er of the following exercises (10 reps ps of each exercise,e, then 9 of each, then 8, all the way down wn to 1), using a 4kg g medicine ball. Use ea a 6kg medicineedic ine ball. Use ea a 9kg medicineedic ine ball. These are brilliant for building a stronger core and for burning off some of that high-calorie winter comfort food. SET-UP Assume a push-up ready position; hands directly under your shoulders and propped up on your toes, feet slightlyhtl slightlyli apart.t EXECUTION Jump both feet up towards your chest, then kick your feet back to the start position. Try to stay in time with your partner. This is 1 rep. Push-ups target lots of muscle groups, including the chest, arms and core. The clap adds balancebalanc control. SET-UP Both assume a push-up ready position facing each other. (You can also drop to your knees.) EXECUTION Lower your chest to the ground in time, then try to push the ground away from you as you drive back up.up Take yo your weight onto your left hand and clap your right hands together. This is 1 rep. With each rep alternate hands for the clap.p Breathe in as you descend and out as you push up. EXECUTION Lie back until your shoulders touch the floor and your hands reach above your head to the floor. Tighten your core and sit back up, then continue forward as far as you You’ll have to work hard in this one to stay in time with each other. It will target your mid mid-section section and help tighten it up. SET-UUP SET-UP Sit facingg facing each other, one person’s pperson’s feet inside innside and the otther’sother’s on the outside (pictured). One person holds the medicine ball above their head as you both lie down. EXECUTION Sit up together, pass the ball from one to the other at the top, then both lower back to the start position. This is 1 rep.