Muscle & Fitness Hers South Africa – July-August 2019

HOWITWORKS:Setanintervaltimerforfivecyclesof

45 secondson, 15 secondsofrest/transition.Performeach

exercisefor 45 secondsbeforetransitioningtothenext

exercisewithinthe15-secondrestperiod.

Uppercut and

Alternating Plyo

Lunge(NOTSHOWN)

From fighting stance,

perform 4 uppercuts

beginning with lead hand/fist,

followed by rear hand/fist.

Next, stagger feet into a lunge

position and perform 4

alternating jumping/plyo

lunges. Repeat sequence,

alternatingstanceifdesired. TABATA 2

Battle-rope

RotationalSlam

Hold battle-rope handles in

each hand about shoulder-

distance apart, elbows at

sides. Slam ropes side to side

in an arcing motion, making

sure to lift heels and pivot on

balls of feet.

180-degreeBearCrawl

(NOTSHOWN)

Begin on all fours with hands

on floor under shoulders and

legs extended with hips lifted.

Walk hands and feet 180

degrees to the right, then back

to the left, keeping knees

close to floor.

CORE BLAST

HipEscapeWithToeTap

Begin in a bear stance, hands on floor under shoulders and

knees under hips just off floor (A). Rotate hips (B) so you are

now sitting up, and kick right leg forward, holding it just

above floor. Lift left hand to tap fingertips to right toes (C).

Rotate back to bear stance and repeat on other side.

(ADD IN WEEK 3)

Choose two moves from

Tabata 1 and create your own

four-minute finisher circuit (16

total minutes of work).

A

B

C

64 | M&F HERS | JUL/AUG 2019