Shape_USA-January-February_2017

86 JANUARY/FEBRUARY 2017 SHAPE.COM

6 DIAMOND SIT-UP
TWIST-BACK
WORKS ABS, OBLIQUES
Sit on floor with legs bent out to sides, soles of
feet touching, and arms by sides. Lie back and
extend arms overhead on floor to start. A Sit up,
reaching hands forward to touch floor in front
of feet. B Then bend arms out to sides and lower
upper body to floor, rotating torso toward left,
then toward right. Return to start. That’s 1 rep.
Do 20 reps, then jog in place for 30 seconds.

A

B

5 DIP-FLIP PUSH-UP
WORKS SHOULDERS, CHEST, TRICEPS,
ABS, BUTT, QUADS
Sit on floor with legs extended and
palms pressing into floor behind hips
with fingertips facing body. Press
into hands and straighten arms to lift
hips to start. A Bend arms back,
lowering hips to hover 1 inch above
floor. B Explosively push up, rotating
over left side to come into plank
on palms , C then immediately do one
push-up (arms bent straight back
with elbows tight to ribs). Explosively
push up and rotate over left side
to return to start. That’s 1 rep. Do 20
reps (alternating sides for the flip),
then jog in place for 30 seconds.

B

C

A

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