Cir­cuit3

Shape (Malaysia) - - GET FIT -

1/ Sumo squat/ sumo squat jump Stand with feet slightly wider than hip-width apart, toes turned out 45 de­grees, arms by sides. Do 1 squat. Im­me­di­ately do 1 squat jump. Con­tinue al­ter­nat­ing for 30 sec­onds.

2/ Mov­ing pan­ther plank Start in table­top po­si­tion with knees raised 2 inches off floor. Si­mul­ta­ne­ously walk right hand and left foot for­ward 2 inches, then left hand and right foot. Con­tinue for three steps. Re­turn to start. Lift right hand and left foot off floor, touch­ing right hand to left knee. Switch sides; re­peat se­quence. Re­peat. Next, si­mul­ta­ne­ously step right hand and left foot back­ward 2 inches, then left hand and right foot. Con­tinue for three steps. Re­turn to start. Bend el­bows so they point in slightly to­ward ribs to lower torso a few inches, then press back up. Re­peat. Re­peat this en­tire se­quence as many times as you can for 1 minute. SCALE DOWN: From table­top po­si­tion (with knees raised), lift right hand and left foot off floor 2 inches. Hold for 3 to 5 sec­onds. Switch sides, lift­ing left hand and right foot. Hold for 3 to 5 sec­onds. Con­tinue al­ter­nat­ing for 1 minute.

3/ Fore­arm plank al­ter­nat­ing hip dip/ walk-ups Start on floor in plank on fore­arms. Drop right hip to right, then left hip to left. Re­peat twice. Walk feet to­ward hands, shift­ing hips back and up into down­ward dog po­si­tion. Walk feet back to plank. Con­tinue al­ter­nat­ing hip dips and down dog for 1 minute.

4/ Plank reach Start on floor in plank on palms. Ex­tend right arm for­ward and left leg back; hold for 2 sec­onds. Switch sides; re­peat. Con­tinue al­ter­nat­ing sides for 1 minute. SCALE UP: From plank, ex­tend right arm for­ward and left leg back. Bring right el­bow to left knee, then ex­tend back out. Switch sides; re­peat. Con­tinue al­ter­nat­ing sides for 1 minute.

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