MAKE IT A WORK­OUT

Sunday Mail - Body and Soul - - FITNESS COACH -

WHAT YOU NEED

• Stop­watchSt • •4x4 x mark­ers

WARM UP

Jog for five min­utes, the then do a light stre stretch of any tight or p prob­lem­atic ar­eas, plu plus a dy­namic ran range of move­ments for your back, hips and lower limbs (such as squats, push-ups, lunges and butt-kicks).

SET UP YOUR CIR­CUIT

Com­plete 3 rounds of the fol­low­ing 2-minute cir­cuit, re­peated be­low:

• 1 x shut­tle run

• 4 x plank ro­ta­tions

(2 in each di­rec­tion)

• 10 x plank thigh touches

(5 each side) • Tuck jumps (max­i­mum reps for the re­main­ing time in your cir­cuit)

• 2-minute rest

IN­TER­ME­DI­ATE

Com­plete 5 rounds of the 2-minute cir­cuit, with a 1-minute rest be­tween each.

AD­VANCED

Com­plete 7 rounds of the 2-minute cir­cuit, do­ing 20 plank thigh touches (10 each side) and 6 plank ro­ta­tions (3 each side), with a 1-minute rest be­tween each.

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