Oxygen Australia Issue 93 SeptemberOctober 2017

42 Sep/Oct 2017 oxygenmag.com.au

HIGH KNEES

Run quickly in place, lifting your

knees to hip height with each

step and pumping your arms in

opposition. Higher knees + faster

pace = greater intensity.

HEISMAN RUN

Stand in an athletic-ready posi-

tion, feet together, knees slightly

bent. Leap to the right and land

on your outside foot, drawing

your left knee up as you land,

trying to touch your right elbow

to your knee. Stabilise yourself

and hold for a count, then con-

tinue, alternating sides.

REVERSE LUNGE

WITH SKIPUP

Stand with your feet

together, then step back

with your right foot into a

deep lunge, reaching your

left hand to touch your left

foot (not shown). Quickly

stand upright and leap into

the air, driving off your left

foot and bringing your right

knee up in front of you to

hip height. Land softly and

repeat right away. Do all

reps on one side before

switching.

Time: 10 minutes

Equipment: Chair, table or step

Exercise Time/Reps

Warm-Up

High knees 60 seconds

Superset 15 rounds

Push-up 1 rep

• with –
  Mountain climber 8 reps

Circuit 1 round

Heisman run 60 seconds

Reverse lunge with skip-up 30 (15 each leg)

High knees 60 seconds

Squat with front kick 30 (15 each leg)

High knees 60 seconds

Triceps dip with knee lift 20

workout 1: knees up

Training