Travel-friendly fit­ness gear

The Sunday Telegraph (Sydney) - Body and Soul - - FITNESS -

If you’re do­ing this work­out out­doors, you may want to use a towel or mat, but it’s not es­sen­tial.

Start by warm­ing up with some dy­namic move­ments for 1 minute. Then do 2 rounds of the fol­low­ing cir­cuit: 15 squats 30 sec­onds’ shadow box­ing

12 push-ups with side planks 30 sec­onds’ rest 9 back ex­ten­sions 30 sec­onds’ shadow box­ing

90 sec­onds rest

Cool down with a light stretch. WHY: Strength­ens your back and im­proves your pos­ture. HOW: Lie on your stom­ach, look­ing down, your arms long be­side you. Squeeze your back and butt to lift your legs and arms off the floor. Hold for 5 sec­onds, then re­turn to the start po­si­tion. WHY: Works the ma­jor mus­cle groups in your body, gets your heart rate up and burns big calo­ries. HOW: Stand with your feet shoul­der-width apart, toes slightly turned out, chest up, shoul­ders down, belly braced and eyes on the hori­zon. Squat down as far as you can, main­tain­ing good pos­ture and con­trol. Drive through your feet and squeeze your butt to re­turn to the start po­si­tion. WHY: Strength­ens your core, arms and shoul­ders, im­proves your co­or­di­na­tion and gets your heart pump­ing. HOW: Stand with your feet in a split stance, hands as fists at your chin and your el­bows point­ing down. Keep your back heel lifted, knees soft and belly braced. Mak­ing your move­ments fast and ex­plo­sive, punch your fists for­wards in a jab­bing mo­tion, ro­tat­ing through your core. WHY: Strength­ens your up­per body and im­proves car­dio fit­ness. HOW: Kneel on the ground and lengthen your torso as you lean for­wards to place your hands on the floor, shoul­der-width apart. Keep­ing your shoul­ders back and down, your gaze in front of your fingers and your belly braced, lower your body to­wards the floor. Then, push­ing through your hands, straighten your arms and ro­tate to the right side, lift­ing your right arm up to­wards the sky. Re­turn to the start po­si­tion. Re­peat the en­tire move­ment (be­gin­ning with the push-up) on the left and keep al­ter­nat­ing.

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