Muscle & Fitness Hers South Africa – July-August 2019

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HOW TO: Complete the series

of exercises below 3 times, for

30 to 60 seconds each. Rest 1

to 2 minutes between rounds.

WHOLEBODY:SWIM

Swim, using any stroke, as

many lengths of the pool as

you can within the time.

UPPERBODY:MUSCLE-UP

Begin with your palms on

the pool deck, facing the pool

wall. Drop your body below

the water, then explode up,

extending your shoulders

above your elbows. Push

through, with the focus on

being “tall” before lowering

yourself back down.

LOWER BODY:

LATERALLUNGE

Keeping your toes pointed

forward, step out wide under

water with your right foot.

Sink your hips back and down

over your right side while

keeping your left leg straight.

Step back to center, then

repeat on the other side.

CORE:LEGLIFT

Stand with your back to the

pool wall, resting your elbows

and forearms on the edge of

the pool. Keeping your legs

straight and zipped together,

lift them until they are parallel

to the pool floor. Lower legs

with control until they almost

touch the pool floor. Repeat.

HOWTO:Findasetofstairs

(ideally 2 to 3 flights)anda

flatsurface.Warmupbefore

gettingintothemainworkout,

doingasmanyroundsas

possible (AMRAP). Finish with

the cooldown.

WARM-UP (3 MIN)

Do each exercise for 30

seconds.

JumpingJack

Walkout: Hinge forward from

hips, placing hands on ground;

walk your hands out to a full

plank;walkhandsbacktofeet.

Plank Lunge: From plank,

bring right foot outside right

hand; rotate chest to the right,

lifting left arm toward sky.

Return to plank and repeat on

oppositeside.Repeat for time.

Reverse Lunge

(30sec.perleg)

HighKnee

MAINWORKOUT

(20MIN/AMRAP)

StairRun:Runupanddown 3

flightsofstairs;

don’tskipanysteps.

AirSquat(30x)

PowerStairs:Runup

anddown 3 flightsofstairs,

skipping 1 to 2 stairs,

dependingonyourlevel

ofcomfort.

Squat Plank Thrust (10x)

COOLDOWN(5–10MIN)

Stair Walk: Slowly walk

up and down 1 flight of stairs

or until your heart rate has

returnedtonormal.

Cat/Cow: From all fours,

alternate rounding head

and tail bone down toward the

groundanduptowardthesky.

Plank Lunge: Slow pace; hold

at any tight spots.

THEDEEPEND

WORKOUT BY: Alex Islay,

Lifetime Fitness

HIIT THE STAIRS

WORKOUT BY:

Kathryn Connors, trainer

HOW TO: Complete the

circuit 2 times. Rest 10

seconds between each

set and 1 minute between

circuits.

FullPlank(30sec)

ProneSuperman(20x)

Forearm Side Plank

(30secperside)

Push-up(20x)

GluteBridge(40x)

PlieSquat(15x)

Push-up to Squat

Thrust(8x)

MountainClimber(60x)

CIRCUIT MAKER

WORKOUT BY:

Monique Crous, trainer

86 | M&F HERS | JUL/AUG 2019