Oxygen Australia — January-February 2018

20 Jan/Feb 2018 oxygenmag.com.au

20

minute workout

Got 20 minutes and a body? That’s all

you need to do this high-octane workout

designed by Beachbody’s Core de Force

co-creators Jericho McMatthews, NASM,

ACE, and Joel Freeman, NASM (beachbody.

com).

“This program combines MMA-style

moves with fun and challenging HIIT/con-

ditioning spikes using a rounds structure

inspired by boxing,” says McMatthews

(who is also our model for this workout).

“In about 20 minutes, you’ll get an awe-

some full-body workout that burns fat and

strengthens your whole body,” Freeman

adds. “It requires zero equipment, so any-

one can do it regardless of fitness level.”

ALTERNATING REVERSE

LUNGE WITH SLASHING ELBOW

Stand with your feet hip-distance apart, hands raised pro-

tectively in front of your face. Step back with your left leg and

lower into a deep lunge. Lift your elbow high, then ‘slash’

downward at a 45-degree angle toward your forward leg.

Return to the start and continue, alternating sides.

Tip: “Crunch your ribs toward your hips as you slash your

elbow to hit your core and obliques,” McMatthews says.

SPLIT-ARM PUSH-UP

Start in a push-up position, then move

one hand outside shoulder-width on

the floor. Bend your elbows to lower

down, keeping one hand directly under

your shoulder to hit the triceps and the

other hand under your elbow to target

the pecs. Extend your arms, return to the

start and continue, alternating sides.

Tip: Push through your heels to keep

your body steady as you move your

hands out and in.

SWITCH TAP

Stand at an angle with

your feet outside shoul-

der-width apart, one hand

raised in front of your face.

Kick your hips back and

squat low, touching one

hand to the floor. Explode

up and off the ground,

turning midair to face the

other way. Land softly and

continue, alternating sides.

Tip: “Keep your chest lifted

and your knees over your

toes,” Freeman says.

Fighting fit

LOW PLANK JACK

Get into plank with your elbows under-

neath your shoulders and your head, hips

and heels aligned. Hold plank as you jump

your feet apart and then together with as

little body movement as possible.

Tip: Keep your core tight to prevent your

hips from lifting or rocking back and forth.

Photos by Cory Sorensen / Model: Jericho McMatthews / Hair & Makeup: Donna Gast / Bra: Alo / Tank: Reebok / Pants: Alo / Shoes: Reebok Guresu

By Lara McGlashan, MFA, CPT

AROUND-THE-

WORLD BEAR

CRAWL

Get on all fours with

your hands under

your shoulders and

your knees under-

neath your hips. Tuck

your toes under, then

lift your knees off the

floor slightly, back flat.

Maintain this stance

as you turn in a small

circle in place using

opposing hands and

feet. Do one full circle,

then reverse direction.

Tip: “To avoid arching

or rounding your back,

keep your chin tucked,

your focus just beyond

your fingertips and

your core engaged,”

McMatthews says.

INSTRUCTIONS:

Do the warm-up one time through.

Perform each move for 45 seconds,

and rest for 15 seconds.

Complete all five moves to make

one round.

Rest one minute between rounds

and do three total rounds.

Cool down for one to two minutes

when done.

Warm-up: 30 seconds each

Jog in place

Jumping jacks

Midrange bodyweight squats

Alternating forward lunges

Challenge your condi-

tioning and endurance

with this MMA-inspired

bodyweight workout.

Move