Shape (Malaysia) - - GET FIT -

Warm up with 1 minute each of al­ter­nat­ing straight-leg kicks, plank walk-outs, air jump and air squat with over­head reach; then 30-sec­ond for­ward fold (palms on floor) stan on left leg, then right. Next, do each ex­er­cise in­di­cated. Com­plete this rou­tine 2 or 3 days a week on al­ter­nate days. YOU’LL NEED A set of moder­ately heavy dumb­bells (3 to 9kg).

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