STRETCHCLOCK
- From top of plank position,
walk hands farther out
above level of head, about
a foot, and as wide as hips.
This is the start. - “Walk” right hand and left
foot clockwise simultan-
eously, then walk left hand
and right foot to meet
them. Continue in same
direction for time. - Repeat going in opposite
direction.
SUPERMAN
- Lie, belly down, on a
stability ball, legs straight
and close together and
arms straight. - Keeping neck in line with
torso, lift your right arm
and left leg until at least
parallel to floor. Hold for
time, then return to start.
DEADBUG
- Lie on your back with your
right arm and leg straight,
just above the floor. Bend
your left knee, lifting foot off
floor and bending left elbow. - Place a block between your
left knee and elbow, holding
it in place using your abs.
This is the start. - Keeping left side stable by
using your abs, crunch your
right leg and arm toward
each other until they
meet over your chest. - Return to start without
letting right heel touch floor.
SLAMANDTWIST
- Lie on back with legs on bench, knees
bent about 90 degrees. Hold hands to
ears with elbows wide. - Sit up quickly, slamming chest to thighs.
- Lower torso halfway back to floor and
then slam up again. - Lower torso midway again.
- Then twist torso, 3 times each to right
and left, staying tall. - Return to start position with head back
on floor. Repeat for time.
76 | M&F HERS | JUL/AUG 2019