Muscle & Fitness Hers South Africa – July-August 2019

HOWTO:Warmupwithalightjog
andsomelightstretching.Run
eachintervalfor 1 minute,taking
2 minutestorecoverbetween
eachrun.Repeatfor 4 sets.

Markyourstartwithsomekind
oflandmark(lightpole,mailbox,
waterbottle).Runat 85 to90%
effortfor 1 minute.Recoverfor
2 minutes.

Runfor 1 minutebacktoward
thestartatthesameintensity.
Yourgoalistogetbacktowhere
youbeganinthegiventime.

Duringyourrecoveryperiod,
makeyourwaybacktoyour
originalstart.Thiswillalways
beyourstartingmark.Repeatfor
atotalof 4 setsthereandback,
thencooldownandstretch.

SPEEDRACER

WORKOUT BY: Julian Reynolds,

former US national champion,

track and field; Pan-American

gold medalist

HOW TO: Do the exercises in the

order given, completing as many
circuits as you have time for.
(Aim for at least 3.)

Burpee(10x)

AirSquat(20x)

WalkingLunge(80feet)

BearCrawl(80feet)

Plank (1–2 min.)

BEACHPARTY

WORKOUT BY: Trent Bender,

trainer