ROUND NO.

Men's Health - Belly Off Guide - - RAMP UP YOUR WORKOUTS! -

1/ PUSH-UP JACK WITH SHOUL­DER TAP

As­sume a plank po­si­tion and lower your chest un­til it nearly touches the floor [A]. Push up ex­plo­sively, spread­ing your feet and touch­ing your left shoul­der with your right hand [B]. Lower and re­peat, this time touch­ing your right shoul­der with your left hand. Con­tinue al­ter­nat­ing.

2/ GE­NIE TUCK JUMP

Stand tall with one fore­arm stacked on top of the other in front of your chest [A]. Push your hips back and bend your knees in prepa­ra­tion to jump [B]. Spring off the floor, jump­ing as high as you can while tuck­ing your knees to­wards your chest [C]. Land softly and re­peat.

3/ PUNCH­ING ABS

Sit with your butt and heels on the floor, knees bent and torso at a 45-de­gree an­gle. Clench your hands, bring­ing your right fist to your side and ex­tend­ing your left fist in front of you [A]. Now punch for­ward with your right and pull your left to your side [B]. Con­tinue al­ter­nat­ing.

4/ SWITCH KICK PUNCH

As­sume a fighter’s stance with your left foot for­ward [A]. Kick with your right leg and punch with your left fist [B]. Switch legs and arms, jump kick­ing with your left leg and punch­ing with your right fist [C]. Con­tinue al­ter­nat­ing with­out re­turn­ing to the start­ing po­si­tion.

1/ DIVE PUSH-UP

As­sume a plank po­si­tion and raise your hips so your body forms an up­side­down V [A]. Drop your hips and si­mul­ta­ne­ously pull your body for­ward, low­er­ing your torso un­til your chest is a few inches from the floor [B]. Re­verse the move to re­turn to the start­ing po­si­tion. Re­peat.

2/ 360 SQUAT

Stand with your feet be­yond shoul­der-width. Bend your knees, push your hips back and reach your arms be­tween your legs, touch­ing the floor with your fin­ger­tips [A]. Hop and turn 90 de­grees to your right [B]. Con­tinue to hop in place, clock­wise. Change di­rec­tion with each set.

3/ OBLIQUE KNEE TAP

As­sume a side-plank po­si­tion with your weight on your left fore­arm, your body straight and your right hand in front of your chest, palm fac­ing your feet [A]. Touch your right knee to your right hand [B]. Re­turn to the start­ing po­si­tion and re­peat. Switch sides with each round.

4/ JUMP CROSS

As­sume a quar­ter-squat po­si­tion with your feet shoul­der-width apart, hands clenched and fists in front of you [A]. Spring off the floor [B]. When you land, im­me­di­ately pivot left and throw a punch [C]. Re­set and re­peat, this time punch­ing to your right. Con­tinue al­ter­nat­ing.

1/ PIKE-UP SPI­DER LUNGE

As­sume a plank po­si­tion and raise your hips so your body forms an up­side­down V [A]. Step for­ward with your right foot, bring­ing it next to your right hand [B]. Re­turn to the start­ing po­si­tion and re­peat, this time bring­ing your left foot next to your left hand. Con­tinue al­ter­nat­ing.

2/ AB AT­TACK

From a stand­ing po­si­tion, jump your feet apart and drop into a squat, reach­ing right [A]. Ex­plode up, shift­ing your weight to your left leg and rais­ing your right knee [B]. Re­peat, this time reach­ing left, shift­ing your weight to your right leg and rais­ing your left knee. Con­tinue al­ter­nat­ing.

3/ AL­TER­NAT­ING TOE TAP

As­sume a plank po­si­tion with your feet to­gether, arms straight and hands po­si­tioned be­low but slightly wider than your shoul­ders [A]. Touch your left foot to your right hand [B]. Re­peat, this time touch­ing your right foot to your left hand. Con­tinue al­ter­nat­ing.

4/ LOW SPLIT LUNGE

As­sume a stag­gered stance with your left foot for­ward and both knees bent nearly 90 de­grees. Raise your right arm in front of you and move your left arm be­hind you [A]. Hop just high enough to quickly switch leg and arm po­si­tions [B]. Con­tinue al­ter­nat­ing.

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.