KAYLA’S HIGH-IN­TEN­SITY IN­TER­VAL SES­SION

Cosmopolitan (Australia) - - Body -

BEST FOR: Blast­ing fat.

HOW TO DO IT: Set your timer for seven min­utes, and aim to com­plete the fol­low­ing cir­cuit as many times as you can be­fore it goes off. Then, if you’re up for it, have a quick rest and do an­other seven min­utes. Re­peat four times (that’s 28 min­utes). 1 RE­VERSE LUNGE + KNEE LIFT

Stand with your feet slightly wider than shoul­der-width apart. Take a big step back with your left foot, bend­ing both legs to around a 90-de­gree an­gle.

● Your front knee should be over your an­kle and your back knee hov­er­ing just off the floor [A].

● Straighten to stand­ing, shift­ing your weight to your right leg and bring­ing your left knee up to your chest [B].

● Bring your left leg back down into a re­verse lunge.

● Al­ter­nate 12 reps per side, for a to­tal of 24 reps each.

2 SNAP JUMP

Start in a stand­ing po­si­tion, feet slightly wider than shoul­der­width apart.

● Bend at the hips and knees into a crouch and place your hands on the floor in front of your feet [A].

● Kick both feet back­wards to ex­tend your legs be­hind you, rest­ing on the balls of your feet [B].

● Jump for­ward, back to­wards your hands, keep­ing feet shoul­der-width apart. That’s one rep. Do 20 reps in to­tal.

3 CROSS MOUN­TAIN CLIMBER

Start with both hands on the floor, rest­ing on the balls of your feet.

● Keep­ing your right foot on the floor, bring your left knee into your chest, di­ag­o­nally to­wards your right el­bow [A],

then re­turn to the start­ing po­si­tion.

● Keep­ing your left foot on the floor, bring your right knee into your chest, to­wards your left el­bow [B], then re­turn to the start. That’s one rep. Do a to­tal of 40.

4 SIDE-TO-SIDE CRUNCH

Start flat on your back, knees bent and right foot on the floor. Rest your left an­kle be­low your right knee.

● With your hands be­hind your ears, slowly lift your head and shoul­ders off the floor, twist­ing your torso to the right so that your right el­bow touches the floor [A].

● Then twist to the left to bring your right el­bow across your body to your left knee, keep­ing your knee still [B]. Re­lease your torso back to the right; re­peat for 12 reps.

A B

A B

A B

B

A

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