102 Sep/Oct 2017 oxygenmag.com.au

1

Make It Harder: See the

“Combine & Conquer” sidebar

for an advanced variation.

Make It Easier: Nix either the

push-up or the jump (or both),

depending on your level.

Combine

& Conquer

As we said, there are

endless variations

and combinations of

bodyweight moves you

can devise. Here are

two kick-butt combos

designed by Los Angeles–

based celebrity fitness

and wellness coach Leslie

Maltz, NASM, (lesliemaltz.

com) to maximise your

work capacity and boost

your burn.

MULTIPLANAR

LUNGE/SQUAT

Perform a forward lunge,

then push off the front

foot and immediately step

behind you in a reverse

lunge with that same foot.

Push off again and come

to standing as you do a

kick to the front. Put your

foot down and do an air

squat to complete one

rep. Continue, alternating

sides.

BURPEE PLUS

OVERHEAD SQUAT +

SIDE-PLANK REACH +

PUSHUP

Reach your arms

overhead and lower

into an air squat. Stop at

the bottom, place your

hands on the floor and

walk them out into a

push-up position. Perform

a push-up, then turn into

a side plank, reaching

your top arm toward the

sky, shoulders and hips

stacked. Return to the start,

do another push-up, then

repeat the side plank and

reach to the opposite side.

Return to the start, walk

your hands back to your

feet, sink your hips into the

squat, reach your arms

overhead and stand back

up. Feeling badass? Add

a jump.

Burpee

Muscles targeted: Full body

COACH’S COMMENTARY:

“Burpees strengthen your

whole body, help with

coordination and stability,

and can be used effectively

for conditioning,” says Jenna

Torres, CF-L1, head coach

at CrossFit James Island

(crossfitjames

island.com).

How-to: Stand with your feet

hip-width apart, then crouch

and place your hands flat on

the floor in front of you. Jump

your feet behind you into a

push-up position, then do one

push-up. Jump your feet back

underneath you, then quickly

extend your legs and hips to

explode upward, reaching

your hands overhead as you

jump vertically off the ground

as high as you can.

Training

Model:

Juliana Daniell /

Hair & Makeup:

Donna Gast /

Sports Bra & Shorts:

Elisabetta Rogiani /

Shoes:

Under Armour