143A
B
A
B
3 SPRINTER SITUP
Lie faceup on floor, arms above head (a). Sit up, lifting and bending elbows 90 degrees, right forward and left back, while
pulling left knee to chest (b). Return to star t; repeat with opposite arm and leg. That ’s 1 rep. Continue for 30 seconds.THE WORKOUT
Start with a warm-up (try a one-minute walk to a one-minute jog, followed by one minute of a dynamic hip-
opening movement, like lunges). Then hit it! You’ll do one treadmill segment, followed by strength circuit one.
(All moves are demoed by Sims in these pics!) Step back onto the tread for a second cardio session before
starting strength circuit two. Repeat the entire workout once more from the top, for a total of two rounds.4 QUAD WALK
Start on all fours, back flat
and core tight, then lift hips
slightly to raise knees off
floor (a). Walk lef t hand and
right foot forward (b), then
right hand and left foot.
Repeat for three paces, then
reverse movements to
return to star t. Repeat for
30 seconds.Keep both
hips square
with the wall
once you turn.Imagine you’re
balancing a
glass of water
on your back.1
T PUSHUP
Start in a high
plank, then lower
toward floor,
keeping elbows
close to torso (a).As you press back
up, rotate body
to the left and
raise left arm to-
ward ceiling until
arms are straight
and stacked,
torso faces to
the side, and
body forms a T
(b). Rotate back
to start, perform
another pushup,
and repeat
on right side.
Continue for
30 seconds.TREAD TIME 30-second jog//90-second run//30-second sprint STRENGTH circuit one
2 PLANK-UP
Start in a high plank (a). Keeping back flat,
lower into a forearm plank starting with
right arm, followed by left (b). Press back up
to start for 1 rep. Continue for 30 seconds,
alternating which arm you start with.A
B
A
B