O1xygenAustralianJulyAugust2015_

• Always warm
  up for five to 10
  minutes on a
  cardio machine
  to get your blood
  moving and your
  muscles warm.


• Start with some
  dynamic stretches,
  such as leg swings,
  to warm up your
  joints.


• Do at least one
  to two warm-up
  sets of your first
  exercise using a
  lighter weight and
  higher reps before
  getting into your
  working sets.
  
  
  • Remember to cool
    down for five to
    10 minutes after
    training, allowing
    your heart rate to
    return to normal.
  
  
  • When your routine
    is complete, spend
    five to 15 minutes
    stretching the
    major muscles of
    your legs, glutes,
    back and core
    to help improve
    flexibility, boost
    your range of
    motion and
    decrease the
    soreness you may
    feel postworkout.
  
  
  
  

KEEP IN MIND

Before your partner starts, make sure her chest is lifted;

as she lowers, ensure that her knees don’t pass in front

of her toes. Give physical cues and help her adjust her

form after the very first rep.

YOUR

CHUM

COACH

40 | JULY/AUG 2015 | oxygenmag.com.au

FITNESS

SISTERS