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Women's Health (South Africa) - - ALL STAR BEAUTY -

MON­DAY A. 5-minute jog B. Com­plete the fol­low­ing cir­cuit three times with 60 sec­onds’ rest af­ter each ex­er­cise:

1. Burpees (30 sec­onds) 2. But­ter­fly crunches (30 sec­onds) 3. Tri­ceps push-ups (30 sec­onds) 4. Skip­ping (30 sec­onds) T UE S DAY A. 12-minute light jog B. AMRAP in 30 min­utes:

1. Step-ups (30 reps each leg) 2. Stand­ing dumb­bell shoul­der presses ( 10 reps) 3. Medicine-ball twists (30 reps) 4. Ly­ing leg raises ( 10 reps) 5. Lunges (30 reps) 6. Dumb­bell row (10 reps) WED­NES­DAY A. 5-minute jog C. Run for 28 min­utes, al­ter­nat­ing be­tween a 2-minute sprint; a 2-minute jog T HURSDAY A. 5 min­utes of skip­ping B. AMRAP in 30 min­utes:

1. Run 200m 2. Walk­outs ( 10 reps) 3. Medicine-ball twists (20 reps) 4. Pike push-ups (30 reps) 5. Over­head step-ups (30 reps each leg) 6. Plank (50 sec­onds) F RI DAY A. 10-minute light jog B. Com­plete 5 rounds of the fol­low­ing:

1. Squat hold (60 sec­onds) 2. Jump squats ( 15 reps) 3. Crunches (30 reps) 4. Burpees ( 15 reps) 5. But­ter­fly crunches ( 15 reps) 6. Dumb­bell thrusters ( 15 reps) S ATURDAY REST DAY S UNDAY C. 45 min­utes of swim­ming, jog­ging, cy­cling, skip­ping or yoga

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