Muscle & Fitness Hers South Africa – July-August 2019

MARCO GOVEL/OFFSET; JAY SULLIVAN

HOW TO: Do the full warm-up

1 time before getting into

the sprinting section. Finish with

the bonus ab moves if time

allows.

WARM-UP

You should feel both exercises in

yourbackandhamstrings.

Walkout (10x): Lean forward to

touch your toes, then walk your

hands out to a plank; walk hands

backtofeet.

Hip Hinge (10x): Place hands

behind head. Pull elbows back

and hinge forward from hips

until chest is parallel to floor.

Keep back straight and knees

slightly bent.

2 rounds:

HighKnees(20x)

AirSquat(20x)

Lunge (10x per leg)

2 rounds:

ButtKickinPlace(20x)

Lateral Lunge (10x per leg)

Push-up to Downward Dog

(10x)

MAINWORKOUT

Sprint: Sprint 400 metres or

whatever distance you can cover

in 2 to 3 minutes.

JumpLunge(40x)

Push-up(20x)

ElbowPlank(1min)

Sprint:Sprint 200 metresor

whateverdistanceyoucancover

in 1 minute.

JumpLunge(20x)

Push-up(10x)

ElbowPlank(1min)

2 rounds:

Sprint:Sprint 100 metresor

whateverdistanceyoucancover

in 20 seconds.

Burpee(15x)

JumpSquat(15x)

Sprint(100metres)

Burpee(10x)

JumpSquat(10x)

Sprint(100metres)

Burpee(5x)

JumpSquat(5x)

Sprint(100metres)

BONUSABMOVES

HollowBodyHold(1min)

Sit-up(50x)

HollowBodyHold(30sec)

Sit-up(25x)

MountainClimber(1minmax

effort)

Full Plank (1 min)

HOWTO:Doeachmovefor

40 seconds,resting 20 seconds

betweeneachexercise.

Complete 5 roundssupersetting

themoves.You’llneedastepor

abench.

InclinePush-uptoT:

Begininafullpush-upposition

withyourhandsonastepand

yourlegsextendedbehindyou.

Do 1 push-up,thenraiseleft

handwhilerotatingbodytoleft

side.Repeatpush-up,thenraise

righthandwhilerotatingbody

toright.Continue,alternating

sidesfortime.

Step-upBalance:

Stand tall with right foot on

a bench and arms at sides or

clasped in front. Step up onto

bench, pushing through right

foot, while lifting right knee

forward to hip height. Step

down with left foot and repeat

on opposite side. Continue,

alternating sides for time.

HOW TO: Do each of the

moves below for 1 minute

each, resting as little as

possible between each

move. If time allows, repeat

thecircuit.

Inchworm

MountainClimber

Burpee

Push-up

SidePlank(rightside)

BearCrawl

SidePlank(left side)

Bridge

Crunch

THERUNUP

WORKOUT BY: Sam

Capogrosso, Trainer, Burn 60

DOUBLETIME

WORKOUT BY: Rachel

Prairie, Anytime Fitness

MINUTEBYMINUTE

WORKOUT BY:

Jamie McFaden,

trainer, Aaptiv Person

Trainer App

(^) 2019 JUL/AUG | M&F HERS | 91