EDGAR ARTIGA; GETTY IMAGESHOWTO:Alternate between
bothcircuits;do each full
circuit 2 times.Do each
exercisefor 40 seconds,
resting 20 seconds before
continuingtothe next move.ROUNDA
Squat
HighKnees
MountainClimber
SpeedSkaterROUNDB
AlternatingStep-back Lunge
Push-up
Single-legDeadlift
Front KickHOWTO:Perform 3 to 4 full
roundsofthiscircuit.You’ll
needaminibandandalonger
resistanceband,plusasetof
dumbbellsorakettlebell.Sprint(5x):Findalargehill
andsprintupit.Turkish Getup (5x per side):
Lie face-up on floor, right knee
bent with foot flat on floor
and right arm straight above
head. Bring left arm 45
degrees to your side. Using
your core, roll up onto left
elbow and then to left hand,Simultaneously,pivotboth
feetsoyou’reontheinside
andoutsideofyoursneakers.
Useyourcoretocontrolthe
samemovementdescending
backdowntoyourplank.
Alternatesidetoside.IsolatedRear-deltFlyeWith
ReverseLunge(20x):Hold
long resistance band with
arms extended in front of
chest, palms up. Pull the band
apart, keeping your arms
straight. At the same time,
step right foot back in a
reverse lunge. Step back to
start and lunge back with left
foot, keeping band pressed
out to side in a static hold.Rotating Push-up (8x):
Begin in a full push-up
position. Lower chest toward
floor. Extend elbows out to 45
degrees, then push up.
Maintaining this position,
lower back to a push-up and
then bring elbows in toward
your body and push up again.lifting hips to the sky with full
hip extension. Sweep left leg
behind you into a resting
lunge position, then stand up,
keeping right arm above head.
Reverse the movement,
getting into lunge and then
lowering to floor.Lateral Band Walk: Place
small resistance band around
your ankles. Stand in an
athletic stance and laterally
step hip-width apart,
maintaining tension with the
band. Take 20 steps in each
direction; reverse and repeat.Renegade Row With
Rotation (10x per side): Start
in a plank with dumbbells in
your hands underneath your
shoulders and your feet
hip-width apart. Row one bell
and then turn your torso,
extend your arm, and heave
the weight overhead.ALLINTHETIMING
WORKOUT BY:
Alexis Craig, trainer, GixoGETJACQD
WORKOUT BY:
Jacqueline Kasen, trainer90 | M&F HERS | JUL/AUG 2019