Oxygen Australia Issue 93 SeptemberOctober 2017

44 Sep/Oct 2017 oxygenmag.com.au

PRISONER SQUAT

WITH AB TWIST

Stand with your feet

hip-width apart,

legs turned slightly

outward, and place

your hands lightly

behind your head,

elbows flared, chest

lifted. Perform a

deep air squat, then

stand and bring your

right knee and left

elbow in toward one

another, crunching

your abs and aiming

to meet in the middle.

Replace your foot and

stand back up, then

continue, alternating

sides.

Time: 15 minutes

Equipment: Skipping rope, chair, table or step

Exercise Time/Reps RPE

Set #1

Skipping rope 2 minutes 5

Incline push-up 20 5

Prisoner squat with ab twist 30 5

Set #2

Skipping rope 2 minutes 7

Push-up 20 7

Curtsy lunge with hip abduction 30 (15 each leg) 7

Set #3

Skipping rope 90 seconds 8

Decline push-up 20 8

Prisoner squat with ab twist 30 8

Set #4*

Skipping rope 60 seconds 10

Incline or decline push-up 20 10

Curtsy lunge with hip abduction 30 (15 each leg) 10

Plank hold 60 seconds —

workout 2: jump strong

*If you’ve got double-unders in your arsenal,

now’s the time to break them out!

Training