Women’s Health UK – September 2019

WALKOUT

WITH PRESS

AND ROW

Targets: Core, delts,

hamstrings, triceps

(a) Standing with

a neutral spine at

the back of the mat,

slightly bend your

knees, place your

hands flat on the

floor and walk them

forward into a plank.

(b) From here, do

one press-up, arriving

back into your plank.

Keeping the elbow

close to the ribs and

the core engaged,

draw one elbow back

into a single arm row.

Repeat on the other

side, then walk the

hands back and return

to a standing position.

It’s a toughie.

PLATED

LUNGE TWIST

Targets: Glutes,

quads, hamstrings,

hip flexors, calves

(a) Start in a lunge

with your right foot

back, knee off the

floor, your arms

extended at chest

level and a weight

plate held firmly in

front of you.

(b) Keeping your

arms extended, rotate

your upper body

to your right. Return

back to the centre

and step forward

with your right leg.

Now lunge back on

your left leg and

rotate the plate to

your left.

BANDED SQUAT
WITH PULSE

Targets: Legs, glutes

(a) Place the band
just above your knees,
keeping tension on
it throughout. Engage
your core and keep
your shoulders down.
(b) Step to the left
against the resistance
of the band. Bring the
other leg in to meet
the left leg, keeping
tension in the band.
(c) From here, drop
into a squat so the hips
are aligned with the
knees. Do one pulse,
keeping your thighs
and glutes engaged.
Repeat back to the
right and keep going
from side to side.

(a)

(b)

(a)

(b)

B

E

S

T

(^) B
O
D
Y
(a) (b) (c)
WWomomen’s Healthen’s Health SEPTEMBER 2019 | 65