Women’s Health JULY 2019 | 71
(b)(a)(b)(b)(a)(a)(b)(a)FIRE HYDRANT
KICK
Do: 10 reps on each side
Targets: Glutes,
abductors
(a) Get on all fours
with your hands under
your shoulders and your
knees under your hips.
(b) Lift your right knee
out to the side. Slowly
extend the leg, then bring
it back in. Do 10 reps
then switch legs. This
one’s a real glute-burner.DONKEY KICK
Do: 10 reps on each side
Targets: Glutes
(a) Make like Eeyore and
get on all fours with
your hands under your
shoulders and your
knees under your hips.
(b) Raise your left leg
into the air behind you,
keeping your back
straight. Gently kick
your leg upwards then
bring it back down. Do
10 reps then switch legs.SQUAT JUMP
Do: 10 reps
Targets: Quads, glutes,
hamstrings
(a) Stand with your feet
just wider than shoulder-
width apart. Bend your
knees and lower into a
squat, keeping your chest
up and spine neutral.
(b) Driving through your
legs and heels, explosively
jump up with your hands
in the air. Land softly, then
use the momentum from
landing to go straight into
the next rep. Brutal.
SQUAT TO
CALF RAISE
Do: 10 reps
Targets: Glutes, quads,
hamstrings, calves
(a) Stand with your feet
just wider than your
shoulders, toes slightly
turned out. Bend your
knees and lower into a
squat, with your chest
up and spine neutral.
(b) Drive through your
heels to stand back up
and rise up on to your
toes (no wobbling,
now), squeezing your
calves. Lower back into
the squat and repeat.CIRCUIT TWO