THE 20-MINUTE TRACK STAR WORK­OUT

Com­mon­wealth Games hope­ful and Cham­pion Aus­tralia am­bas­sador AMY PEJKOVIC shares her train­ing tips

Woman’s Day (Australia) - - Fitness -

THREE SETS OF EIGHT AB ROLL­OUTS, IN­COR­PO­RAT­ING AN AB WHEEL

Start on your knees and only roll out as far as you are able to re­turn.

THREE SETS OF 20 EACH SIDE DEAD BUG

Be­gin on your back with hands ex­tended above you to­wards the ceil­ing. Bring your feet, knees and hips up to 90 de­grees. Ex­tend one leg, straight­en­ing out the knee to bring the leg just above the ground. Re­turn your leg to the start­ing po­si­tion and re­peat on the op­po­site side.

THREE SETS OF 45-SEC­OND V HOLDS

Lie on your back with your arms over­head. Lift your arms, shoul­ders and legs off the ground and hold this lifted po­si­tion by con­tract­ing your abs. Reach your arms straight to­wards your shins while main­tain­ing a strong spine.

PLANK LIKE CRAZY

Lastly, per­form three sets of 45-sec­ond side planks, mov­ing into full planks and then into op­po­site-side planks.

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