O1xygenAustralianJulyAugust2015_

v-in

WHAT TO DO: 30 reps

HOW TO: Sit on a bench and hold the edge behind you

(advanced option: cross your arms in front of your chest).

Lean back and extend your legs, then hinge forward from

the hips and bend your legs to bring your chest and knees

close together. Extend, and repeat.

tip:

Keep the motion

slow and controlled

to really engage your

abdominals.

tip:

Keep your contact time with the ground

minimal– as you land, bend your knees to absorb the

impact, then quickly launch into your next rep.

WHAT TO DO: 30 reps

HOW TO: Stand next

to the long side of

a bench and grip

the sides with both

hands. Jump your

legs up and over

the bench, landing

your feet lightly on

the other side, then

quickly jump back to

return to the start.

Repeat rapidly for the

duration of your set.

“bench

bunny”

WHAT TO DO: 10 reps (each side)

HOW TO: From a face-down position in front of a

bench, extend your legs behind you and place your

toes on the bench. Bend one leg at the knee to raise

your foot. Keep your core tight as you bend your

arms to lower your chest towards the ground. Extend

your arms to return to the start, finish your set, then

switch legs and repeat.

tip: These decline

push-ups are

challenging! If

you’re just starting

out, perform them

with your foot on the

ground rather than

on the bench.

5. one-legged push-up

oxygenmag.com.au | JULY/AUG 2015 | 93

Training