BET­TER

TO­GETHER

Herworld (Malaysia) - - HER WORLD -

Have a work­out part­ner for dou­ble the fun and mo­ti­va­tion. Thanuja and Anuja Anan­than show us how they pair up to sweat it out!

FORE­ARM PLANKS & BURPEES

10 reps x 3 sets One part­ner starts with a fore­arm plank and the other with a burpee. This form of car­dio works the whole body.

FORE­ARM PLANK

1. Lie flat on your stom­ach. Start with shoul­ders di­rectly above the el­bow and hands clasped to­gether.

2. Point your toes and lift hips into a straight line. Squeeze your glu­teus and ab­dom­i­nal mus­cles for sup­port. TIP Begin­ners can start with a knee plank. Lift your shins, so the knees form the base of sup­port for the plank.

BURPEE

1. Stand straight with feet hip-width apart. Push hips back and bend knees to ease into a squat. Lower your body so your hands are flat on the ground, just in­side the feet.

2. Leap back­wards into a straight plank, then jump back in and jump side­ways.

3. Land softly, on the balls of your feet, back into a squat. TIP Begin­ners can just step back, one leg at a time, into a straight plank.

“PRE-WORK­OUT, I HAVE SOME BA­NANA WITH PEANUT BUT­TER, AND AF­TER WORK­ING OUT, I TAKE IN LOTS OF VEG­GIES AND FRUITS ALONG WITH CHICKEN OR FISH. – THANUJA ANAN­THAN

KNEE PUSHUP TAPS

Re­peat un­til ei­ther you or your part­ner can no longer con­tinue Works the chest, tri­ceps, shoul­ders, and abs. 1. Lie flat on your stom­ach. 2. Start with your shoul­ders di­rectly above the wrists, us­ing the knees to sup­port your body. Lift hips up, so your body is straight. 3. Lower el­bows to the back un­til your chest is hov­er­ing above the ground. 4. Ex­tend el­bows back into the orig­i­nal po­si­tion and tap your part­ner’s op­po­site hand. TIP Begin­ners can go as low as pos­si­ble or find an in­cline to start build­ing up­per body strength. Ad­vanced in­di­vid­u­als can do ex­plo­sive clap push-ups in­stead of stan­dard ones.

“MY PRE-WORK­OUT MEAL IS A BA­NANA AND SOME NUTS. WHEN I AM DONE WITH MY WORK­OUT, I GO FOR CARBS TO KEEP ME FULL. AS I TEACH YOGA CLASSES DAILY, I TAKE SMALL MEALS THROUGHTOUT THE DAY. – ANUJA ANAN­THAN

SIDE-TOSIDE V-UPS

Do this for 1 minute Works your oblique and ab­dom­i­nals.

1. Sit down and place hands di­rectly be­hind your hips for bal­ance.

2. Lift feet above the ground and ex­tend knees di­ag­o­nally.

3. Bring knees back to­wards your body, then ex­tend them on the op­po­site side of your part­ner. TIP Those fa­mil­iar with this work­out can try to lift their hands off the floor, en­gag­ing your core for bal­ance.

Newspapers in English

Newspapers from Malaysia

© PressReader. All rights reserved.