oxygenmagAU Sep/Oct 2017 43
SQUAT WITH
FRONT KICK
Stand with your feet hip-
width apart, legs turned
outward, then drop your
hips straight down and
bend your knees into a
squat, descending to paral-
lel or below. Quickly extend
your hips and knees and,
as you return to standing,
kick one leg in front of
you — high, as if kicking a
punching bag. Continue,
alternating legs with each
rep.Secret
Weapon:
Lots of high knees.
“High-knee exer-
cises feel like sprint
intervals if done
correctly,” Shoemate
says.TRICEPS DIP WITH
KNEE LIFT
Sit on a chair or table with
your legs extended and
your hands outside your
hips, fingers forward.
Straighten your elbows and
slide forward to clear your
glutes from the seat. Slowly
lower yourself by bending
your elbows until your arms
form 90-degree angles.
Pause, then extend your
arms to return to the start,
and at the top, lift one knee
into your chest. Replace
your foot, then continue,
alternating knees.STAY FIT