Womens_Health_Australia_December_2016

90 womenshealth.com.au DECEMBER 2016

WEEK^4

PHOTOGRAPHY: JEFF OLSON/THELICENSINGPROJECT.COM/SNAPPER MEDIA; JOHN RINTOUL. LLUSTRATIONS: LIZZY THOMAS

fitness

1. SINGLE-LEG BURPEE
   DO: 20 burpees (10 on each leg)
   TARGETS: whole body
   A) Squat with your hands on the floor
   and extend one leg behind you. Hop
   back to a plank, keeping one leg
   airborne. Bear with us...
   B) Next do a push-up then hop back to
   start. Do 10 on one side before switching
   t t t er side.


2. ELEV ATED CLIMBER
   DO: For 30 secs
   TARGETS: whole body
   A) Remember when you did those
   wheelbarrow races in school? Find a
   wall and get yourself into that position.
   Feeling stable? Good one.
   B) Lift your right leg off the wall,
   bending it towards your right elbow.
   Do the left. Fun, eh?
   5. PO WER PLANK
   DO: For 1 min
   TARGETS: core
   A) At least you’ll be still for a minute.
   Your elbows are on the floor, your toes
   are curled under and your body is lifted
   off the ground in a straight line from
   head to toe – got it?
   B) Just hold on tight, and you’ll soon
   thank the plank for a stronger core.

3 GEES

D

: egs, g u es

A) Start in lunge position – for stability

make sure your back foot isn’t directly

behind the front.

B) Driving through the heel, push

yourself up, bringing your back foot

forward in mid air and landing in

the opposite lunge position. Woo!

2. CANCAN KICK S
   DO: For 30 secs
   TARGETS: hip flexors, legs, glutes
   A) Assume a crab-like position and
   lock out your arms, keeping your
   hips up and glutes tight.
   B) Now kick your legs into the air
   as high as possible in alternate
   explosive movements. Aim for the
   ceiling. One for the chorus line.

THURSDAY SUNDAY

Rest Massage

SATURDAY

SBC sprint

FRIDAY

SBC circuit

TUESDAY

SBC circuit

WEDNESDAY

SBC circuit

MONDAY

SBC sprint

THE PLANNER

SBC SECRETS

1.It’s time to cut

alcohol. Stick to

two glasses of

red a week, on

rest days.

2. Be strict
   with rest times

• use a timer.
  You’ve got to
  push yourself to
  raise your fitness
  and get lean.

3.Embrace meat

(or fish)

for breakfast.

For example,

have a grilled

chicken breast

and a handful

of nuts. It’s

a great way to

energise your

body for the day

and amp up your

fat burn. WH

Three tips to help you power through

HINT, HINT,

SANTA!

DEEP HEAT PRO

SPORTS

RECOVERY

MASSAGE OIL,

$14.95,

DEEPHEAT.

COM.AU

New year beckons and your body is done with

the hangovers. “Explosive plyometrics will put

your fitness and fat loss into overdrive, and get

you back on track,” Bateman says. Let’s go.