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Time: 30 sec­onds Works: Legs, glutes, abs, shoul­ders and up­per back

Stand with your feet hip-width apart, then bend over and touch the floor in front of your feet with both hands (A).

Keep­ing your legs straight and core tight, walk your hands for­wards into a straight-arm plank po­si­tion (B).

With­out mov­ing your hips, touch your right hand to your left shoul­der (C), then lower again.

Re­peat with your other hand, then walk your feet to­wards your hands.

Stand, jump as high as you can, then land softly to re­peat the whole move.

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