Oxygen Australia Issue 93 SeptemberOctober 2017

46 Sep/Oct 2017 oxygenmag.com.au

workout 3: band camp

Time: 25 minutes

Equipment: Resistance band

Exercise Reps

Jumping jack* 30

Banded squat with shoulder press 30

Banded woodchop 30 (15 each side)

Narrow squat hold with band curl 30

Jumping jack* 30

Banded crunch 30

Repeat this circuit three times. Aim to power through without

resting or take minimal 15- to 30-second breaks.

*To make this more challenging, turn it into a squat jack!

BANDED

WOODCHOP

Get into a wide split

stance with your for-

ward foot on the centre

of a band, and hold

the inside handle with

both hands. Bend both

knees to drop into a

lunge, reaching your

knuckles toward the

floor inside your front

foot, and as you stand,

pull the handle up and

across your forward

leg, twisting through

your torso and shoul-

ders while keeping your

hips square. Do all reps

on one side before

switching.

BANDED SQUAT

WITH SHOULDER

PRESS

Stand with your feet

shoulder-width apart,

holding the band han-

dles at your shoulders,

palms forward. Kick

your hips back and

squat down, then quickly

extend your legs and

press the handles over-

head. Lower your hands

to your shoulders and

repeat.

Secret

Weapon:

Combining

upper- and

lower-body

movements burns

maximal fat in

minimal time.

Tip:

Adjust the

resistance by

playing with

where you step

on the band.

Training