This kilojoule-killer will push you into the fat-burning zone The side plank works the deep ab muscles (obliques, transverse abdominus) that many exercises don’t isolate.
HOW TO MOVE
Warm up by walking for 3 minutes. Do each exercise for 1 minute with a 1-minute rest between. Try to go the full minute even if you have to slow down. Once you’ve completed all 4 exercises, repeat the circuit twice more. As your fitness improves, reduce the rest time to 30 seconds. Cool down with a light stretch.
Start with feet wider than your shoulders and hands behind your head. Maintain a straight back and don’t lean forward as you squat. At the bottom of the squat, use your legs and core to jump up and tap your feet together. Land with your feet in the starting position, sink into the squat and repeat. Beginners do a normal squat.
SPRINT WITH SIDE-STEP PUSH-UP
Sprint on the spot for 5 secs, then hit the ground to do a push-up. Next, place your right hand to your left hand, then move your left hand further to the left, while simultaneously stepping your feet the same way. Do another pushup, then jump up into a sprint and repeat. Beginners: do 2 push-ups from your knees without taking the side-step.
SIDE PLANK ELBOW KNEE
Lie on your side and push up into a side plank, keeping your neck long, abs drawn in and legs strong. Reach overhead with your free arm then pull it down the side of your body as you draw your knee up towards your elbow. Balance by pulling your core in and focus on squeezing in the side as your knee and elbow meet. Beginners can do this from bent knees.
Start in a standing position and drop into a crouch with hands shoulder-width apart on the ground. Jump both feet out to the right into an angled plank position. Immediately jump back into your crouched position and jump directly up into the air with an overhead clap. Drop straight down into your crouch position and repeat to the left. Beginners: walk the feet out into the plank position, walk them back to the crouch position and stand up for an overhead clap, removing the jump. 1 2 3