Max­imise your pool time this sum­mer with th­ese sim­ple body­weight ex­er­cises, then cool off with a few laps of the pool for a full-body strength and car­dio work­out

Sunday Mail - Body and Soul - - PERSONAL TRAINER -

Do 2-3 rounds of the fol­low­ing: Do 4-5 rounds with 12 reps of the lunge, plank and squat, 30 flut­ter kicks (15 each side), fol­lowed by as many laps as you can in 15 mins and a 45-sec­ond rest. leg is at a right an­gle to the ground. Us­ing the power of your front leg, drive back up, bring­ing your back knee through to a knee lift in front of you, like a static run­ning mo­tion (pic­tured), then lower it back to the start­ing po­si­tion. This is 1 rep. Re­peat for a full set on that leg be­fore chang­ing sides. Keep­ing your shoul­ders down, your hips as flat as pos­si­ble and your abs en­gaged through­out, bring your right knee to­wards your left el­bow, then re­turn it to the start­ing po­si­tion. Change sides to bring your left knee to­wards your right el­bow. This is 1 rep. Hold the plank for a full set of reps. WHY Th­ese are great for the abs, and tar­get the lower ab mus­cles and hip flex­ors. HOW Lie on your back, arms by your sides and palms fac­ing down. Ex­tend your legs with a slight bend in your knees. Keep­ing your lower back flat to the ground, lift your Drop your butt back and down into a wide squat and touch your hands to the ground, keep­ing your chest and head raised. Keep your weight back so you don’t fall onto your toes as you push through your heels to stand up and touch your hands to your chest. Raise both hands in the air as you take your legs to ex­ten­sion. This is 1 rep. head and shoul­ders slightly off the ground to en­gage your abs. Raise your heels, toes pointed up, and al­ter­nate your legs to make small, scis­sor-like kicks (each lift is 1 rep) for a full set. Slow down if you can’t keep your core and abs switched on through­out, then re­lax your legs to the ground.

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