HOW IT WORKS

Women's Health (South Africa) - - WHY NOT 100 -

The work­out is di­vided into two sets, each con­sist­ing of three ex­er­cises. Start­ing with Set 1, do the three ex­er­cises in or­der for the pre­scribed num­ber of reps, then go back and re­peat twice more for a to­tal of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, fol­low­ing the same pat­tern.

SET 1 ROUNDS: 3 – START EACH ROUND WITH 60 SEC­ONDS OF SKIP­PING

1. BAND PUSH-UPS

Fold the band and place it around your shoul­ders, hold­ing one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keep­ing your spine straight, lower your body un­til your chest is a few cen­time­tres above the ground (B), then push back to start.

2. BAND PELVIC LIFTS AND PULL

Tie the band to a pole about 30cm from the floor, then lie on your back, hold­ing the band with both hands, shoul­der­width apart and ex­tended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoul­ders, pull the band to your hips with straight arms, squeez­ing your bum (B). Lower back to start. That’s one rep.

3. BAND SIDE STEPS

Stand on a band, feet shoul­der-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Re­turn to start. That’s one rep.

4 BAND JUMP­ING JACKS

Start by hold­ing the band in both hands, with your hands above your head and your feet to­gether (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.

5 BAND HAM­STRING KICK­BACKS

Tie the band at the bot­tom of a sturdy pole. Put one foot in­side the loop and lift your heel to put the band un­der­neath your foot (A). Stand up­right, hold­ing onto a wall for bal­ance, and slowly kick your foot back­wards by straight­en­ing your leg (B). Con­trol the move­ment back to start. That’s one rep.

6 BAND DOU­BLE-ARM CORE PULLS

Tie the band to a sturdy pole at shoul­der height and stand with feet shoul­der-width apart, hold­ing the band with both hands to­gether to­wards the pole (A). Use both arms to pull the band in front of you (B). Con­trol the move­ment back to start. That’s one rep.

7 BAND SQUAT AND PRESS

Stand on the band with feet hip-width apart, hold­ing the ends in both hands. Your hands should be shoul­der-width apart in line with your chest, palms fac­ing up­wards (A). Sit back into a squat (B) and as you come up, press with both hands over­head (C). That’s one rep. Im­me­di­ately lower back into an­other squat for your next rep. C

Got your moves down? Cut out these in­struc­tions and carry them with you.

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