THE WORK­OUT

Runner's World (UK) - - Body + Mind -

1/ THREE-POINT BAL­ANCE TOUCH

Do a quar­ter squat on your left leg. Then reach your right foot as far for­ward as you can, tap the floor and re­turn to the start­ing po­si­tion. Do the same reach­ing to the right and to the rear. Al­ter­nate legs.

2/ SIN­GLE-LEG PRESS-UP

Take a press-up po­si­tion. While per­form­ing the press-up, lift your right leg eight to 10 inches off the floor. Re­turn to the start­ing po­si­tion and de­scend again, this time rais­ing your left leg. Re­peat.

3/ RE­VERSE LUNGE WITH TOE TOUCH

Step your right leg back and lower un­til your knee nears the floor. Push through your left foot to stand, swing your right leg up and reach for your toes with your left hand. Al­ter­nate sides.

4/ BURPEE WITH PRESS-UP

Squat deeply and place your hands on the floor. Hop back into a press-up po­si­tion and do one press-up. Hop back to a squat and jump up, throw­ing your hands above your head. Land and re­peat.

5/ DUMBBELL ROW

Hold­ing two dumb­bells at arms’ length, bend at your hips and knees and lower your torso for­ward, keep­ing a straight back. Pull the dumb­bells up to the sides of your chest, pause and slowly lower. Re­peat.

6/ THE RUN­NER

Lie on your back, el­bows at your sides and arms bent. Lift your shoul­ders and up­per back off the floor as you bring your right knee to­ward your chest and drive your left arm for­ward, then lower. Al­ter­nate sides.

7/ DUMBBELL SWING

Hold one end of a dumbbell in both hands. Bend your knees and push the weight back be­tween your legs, then ex­plode for­ward with your hips to pro­pel the weight up. Swing back down and re­peat.

8/ COMPASS LUNGE

Lunge for­ward (or ‘north’) with your right leg. Push through your front foot to stand and re­peat to hit other points – north­east, east, south­east and south. Then, switch legs to con­tinue the cir­cu­lar mo­tion.

9/ SIN­GLE-LEG, SIN­GLE-ARM PLANK

From the plank po­si­tion, raise your left leg and ex­tend your right arm out in front of you. Hold for five sec­onds. Then lower your arm and leg and raise your right leg and left arm for five sec­onds. Al­ter­nate.

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