THE WORKOUT
SWISS BALL DIPS
Targets: Obliques
Do: 3 sets of 8-10 reps on each side (a) Lie on your left side across a Swiss ball with your feet on the floor, right in front of left, so you’re in a straight line from head to toe.
(b) Put your hands behind your head, elbows out. Lower your torso towards the floor, contracting on one side of your abs, then drive back up to the start and repeat.
HOLLOW HOLD HANG
Targets: Upper body and core
Do: 4 sets of 45 secs
(a) At a pull-up machine, grasp the bar with both hands in an overhand grip and hang, feet above the floor. (b) Imagine drawing your ribs back and down towards your navel, and banana your body so that your feet extend out a little in front of you. In this position, focus on your breath and hold for 45 secs.
KETTLEBELL WINDMILL
Targets: Shoulders and obliques Do: 3 sets of 8 reps on each side (a) With your feet wide, hold a kettlebell in your left hand and turn your right foot out a little. (b) Raise your left arm above your head, then bend laterally at the waist, running your right hand down your right leg while keeping your left arm straight. Then reverse to come back up to standing.
HANDSTAND WITH WALL SUPPORT
Targets: Upper body and core. Do: 3 reps, holding for 10-20 secs Stand facing a wall, roughly a stride away, with arms overhead and one foot in front of the other. Put your hands on the floor and kick your legs up one at a time so your feet meet the wall and you can hold a handstand. Spine arching? Move closer to the wall. Yep, it’s tricky.