Cir­cuit 3

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Ket­tle­bell Step-Out With Knee Drive

Squat With Op­po­site Arm and Leg Crunch

Banded Plank Step-Out and Leg Lift

KET­TLE­BELL STEP OUT WITH KNEE DRIVE

Hold a ket­tle­bell with both hands at your chest, el­bows down, feet shoul­der­width apart. Lift your knee to hip height, then squat down on your left leg as low as you can. Stay in this low squat po­si­tion as you slowly step to the right, shift­ing your weight to your right foot. Bal­ance on your right foot as you lift your left foot off the floor, then ex­tend your right leg to stand, lift­ing your left knee to hip height. Con­tinue, al­ter­nat­ing di­rec­tions.

SQUAT WITH OP­PO­SITE ARM AND LEG CRUNCH

Se­cure a re­sis­tance band loop around both arches of both shoes and place your hands lightly be­hind your head, el­bows flared. Keep your chest lifted as you kick your hips back and squat down, then stand and si­mul­ta­ne­ously lift your right knee as you twist to the right, aim­ing to touch your left el­bow to your right knee. Re­place your foot, per­form an­other squat and con­tinue, al­ter­nat­ing sides.

BANDED PLANK STEP OUT AND LEG LIFT

Se­cure a re­sis­tance band around both legs just above your an­kles and get into a fore­arm plank with your el­bows un­der­neath your shoul­ders and your head, hips and heels aligned. Hold your up­per body in po­si­tion as you open your right leg out to the side, touch­ing your toes down briefly to the floor, then re­turn to plank. Then keep your right leg straight as you lift it up­ward as high as you can. Con­tinue, al­ter­nat­ing legs.

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