Shape_USA-January-February_2017

your shape-over plan

Warm up, then set and start a timer to alert you every 3 minutes.

Do 20 reps of move 1. Jog in place for 30 seconds. Repeat that

structure for moves 2 to 8. In round 2, you’ll do 15 reps of each

move and jog for 20 seconds between exercises. For the third

round, do 10 reps of each exercise, then jog for 10 seconds

between moves. For your final round, do 5 reps of each exercise

without jogging. Every 3 minutes when your timer sounds,

stop and do 10 burpees: Crouch, plant your hands on the floor,

jump feet back to plank, and immediately lower chest and

thighs to floor. Push up to plank, hop feet toward hands, then

jump. That’s 1 rep. Once you do 10, pick up where you

left off. Do this routine 3 days a week on alternate days.

YOUR WORKOUT

1 HAND-RELEASE SUPERMAN PUSH-UP

WORKS SHOULDERS, CHEST, TRICEPS, ABS, LOWER BACK, BUTT, QUADS

A Start on floor in plank on palms. B Lower to floor and lift hands.

C Bend arms out to sides to rest fingertips behind head, then

lift upper body and legs as high as you can. Pause; lower,

then push up to plank. That’s 1 rep. Do 20 reps, then jog in place

for 30 seconds.

WARM-UP

Do 30 seconds each of plank walkouts, air squats, lateral lunges (each side),

jumping jacks, forward skips, and jogging backward. Repeat twice.

A

YOU’LL NEED

A stopwatch or

a timer. We like

the Gymboss

Interval Timer app

(free on iTunes

and Google Play).

A mat is optional.

B

C

80 JANUARY/FEBRUARY 2017 SHAPE.COM