Muscle & Fitness Hers South Africa – July-August 2019

GETTY IMAGES; PER BERNAL

HOW TO: Do each circuit 3

times through. You can sprint

outdoors or on a treadmill.

Repeat3x:

Pushup(20x,rest 30 sec)

LungeJump(20x,rest 1 min)

Sprint (1 min., rest 1 min)

Repeat3x:

Dip(20x,rest 30 sec)

Plank(1min.,rest 30 sec)

JumpRope(1min,rest 1 min)

Pike Push-up (20x, rest

30 sec)

HOWTO:Startwiththe

warm-up,thendo 1 circuitof

themainworkout.

WARMUP

Squat(20x)

WalkingLunge(20x)

Walkout(10x)

BridgeHipLift(20x)

PlankHold(30sec.)

MAINWORKOUT

180 Squat Jump (20x): Squat

down and then, as you come

up,jumpandturn 180 degrees,

landinginsquat.

DiamondPush-up(10x):Get

intoapush-uppositionwith

handsunderchestina

diamondshape.Lowerchestto

floor,thenpressbackup.

Single-legBridge(20xper

side):Liefaceuponfloorwith

kneesbentandfeetflaton

floor,hip-distanceapart.

Extendrightlegtowardceiling.

Engagingglutes,lifthips

towardceiling,pressingleft

heelintofloor.Lowerhipsjust

abovefloorandrepeat.

Side Plank Toe Touch (15x per

side): Begin in side plank, right

hand on the floor directly

below right shoulder, feet

stacked. Bring right leg in front

of your body while extending

left arm toward ceiling.

Engaging the core, lift right leg

off floor, touching right foot

with left hand. Lower right leg

justabovefloorandrepeat.

Burpee to Broad Jump (10x):

Jump down into a plank

position, do 1 push-up, then

hop back up to your feet.

Jump forward as far as you

can.That’s 1 rep.

Break Dancer Push-up (10x):

Begin in a full push-up

position, then bend elbows to

hover chest just above floor.

Press back to starting position,

hopping both feet forward so

knees are just above floor and

directly under hips. Rotate to

right side, bringing left knee to

meet right elbow in a crunch.

Return to center and repeat on

oppositeside.That’s 1 rep.

Single-leg Squat (15x per

side): Stand tall with left foot

off floor. Bring both arms

forward and extend left leg

straight in front as you slowly

squat down with right leg. Go

as deeply as you can while

keeping left leg lifted; press

through right heel to return to

startandrepeat.

Plank Shake (5x per side):

Begin in a forearm plank

position, forming a straight

line from head to heels.

Gazing down, reach right arm

forward as if you were going

to shake someone’s hand.

Hold here for 5 seconds, then

return to start before

repeating on opposite side.

CARDIOCONNECTION

WORKOUT BY: Lacey Stone,

celebrity trainer

HOTBODYWORKOUT

WORKOUT BY: Katie

Dunlop, creator of Love

Sweat Fitness

(^) 2019 JUL/AUG | M&F HERS | 89