2019-09-01 Cosmopolitan South Africa

PHOTOGRAPHY

ISTOCKPHOTO.COM

ILLUSTRATIONS

KAGAN MCLEOD

TEXT

LAURA SILVERMAN

WORKOUT

90

COSMOPOLITAN.CO.ZA | SEPTEMBER 2019

Makeit tothefinishlinewith

thisat-homeworkoutdesigned

toincreaseyourspeed

STEP 1
Single-leg

push-up
TARGETS: Lats,
chest, abs
1 Start in a push-up
position, hands directly
under shoulders.
2 Brace your core and
bend your elbows to
lower your body as you
lift your right leg 20 to
25cm off the floor.
3 Return to the start, then
repeat with your left leg.
Continue alternating.

STEP 2

Dumbbell chop

TARGETS:Biceps,abs

1 Standwithyourfeetshoulder-width

apartandholda dumbbellabove

yourrightshoulder.

2 Rotateyourtorsoto theleft

andbendyourhipsto swingthe

dumbbelldownpasttheleftknee.

3 Reverseto gobackto thestart,

thenrepeat.Switchsideshalfwayin.

Too hot. Too cold. Too windy.Calling
all Goldilocks-style runners:you
can improve your techniquewithout
leaving the house. Sports-medicine
physician Dr Jordan Metzl recommends
adding explosive movementsto your
routine. ‘Powerful jumps trainyour
fast-twitch muscle fibres, which
you need for speed,’ he says.Do
two sets of this circuit at leasttwice
a week, performing each move
for a minute, with as little restas
possible between.

STEP 3

Skater hop

TARGETS: Thighs, glutes

1 Stand on your right foot with your knee slightly

bent, and your left foot behind your right ankle.

2 Bend your right knee and lower into a partial

squat, then bound to the left by jumping off

your right foot, landing on your left,

lowering your arm for balance.

3 Switch sides, and continue alternating.

STEP 5

Frog jump

TARGETS: Glutes,

thighs, core

1 Stand, then push

your hips down and

back to lower into

a squat, touching the

floor with both hands

and keeping your

arms straight.

2 Jump up, raising your

knees as high as they’ll go.

3 Land and begin the next

jump. Continue jumping.

STEP 4

Turkish get-up

TARGETS: Biceps,

shoulders, core, abs

1 Lie on your back, right

arm by your side and left

hand holding a weight

above your chest.

2 Bend your left knee, roll

onto your right side and sit

up on your right leg.

3 Stand, then reverse

back to the start. Repeat,

switching sides halfway.