MAKE IT A WORK­OUT

• 2 x mark­ers • Stop­watch • Weight plate (be­gin­ner 5kg; in­ter­me­di­ate 10kg; ad­vanced 20kg)

Sunday Mail - Body and Soul - - FRONT PAGE -

Jog for five min­utes, then do a light stretch of any tight or prob­lem­atic ar­eas, plus a dy­namic range of move­ments for your back, hips and lower limbs (such as squats, push-ups, lunges and butt-kicks). This work­out is in two parts. For part 1, mark out a 20-me­tre area and set your stop­watch for 8 min­utes, then com­plete as many rounds as pos­si­ble in that time of the fol­low­ing: For part 2, grab your weight plate and set your stop­watch for another 8 min­utes, then com­plete as many rounds as pos­si­ble of the fol­low­ing:

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