QUICK BLITZ FOR YOUR BODY
Can’t get to the gym or short on time? This high-energy cardio workout will deliver quick results
Go as hard as you can in this exercise. SET-UP Measure out a distance of 30 metres, placing four markers at the start and at the 10-metre, 20-metre and 30-metre points along the way. EXECUTION Sprint as hard as you can to the 10-metre mark, bend down and touch the ground just past the line, then race back to the start. Repeat to the 20-metre mark, sprint back to the start and go again to the 30-metre mark.
This core exercise also works your agility, coordination and accuracy. SET-UP Assume a push-up-ready position, hands just wider than shoulder-width apart. EXECUTION Start to rotate your hips and shoulders to the left so you end up resting on the outside of your right foot, placing most of your weight on your right hand. Raise your left hand straight up over your shoulder, and look up towards your raised hand. Keep rotating so your hand arcs over behind you as you turn your shoulders and hips to the left and drop your hand to the floor in line with your left shoulder, so you’re facing straight up. Then reverse the action to rotate back to the starting position. This is 1 rep. Repeat in the other direction.
PLANK THIGH TOUCH
This is a great exercise for the stabilisers in your shoulders. SET-UP Assume a push-up-ready position, hands just wider than shoulder-width apart, your body forming a straight line from head to heels, and your core tight throughout. EXECUTION Raise your right hand alongside your body to touch your right thigh, taking your weight onto your left hand as you do. Return your right hand to the starting position and repeat on the other side. This is 1 rep. Continue, alternating sides, for the complete set.
This is a great move for explosive power, general conditioning and the core muscles. Jumping up and down on the spot may look easy, but you’ll be huffing and puffing in no time. SET-UP Stand with your feet just narrower than shoulder-width apart and relax your body. EXECUTION Bend your knees to build up some spring, then launch yourself straight up as high as you can, tucking your knees up to your chest at the top of the jump. Land with bent knees to absorb the impact, and then use the momentum to go straight into the next jump. This is 1 rep.