Muscle & Fitness Hers South Africa – July-August 2019

EDGAR ARTIGA; GETTY IMAGES

HOWTO:Alternate between

bothcircuits;do each full

circuit 2 times.Do each

exercisefor 40 seconds,

resting 20 seconds before

continuingtothe next move.

ROUNDA

Squat

HighKnees

MountainClimber

SpeedSkater

ROUNDB

AlternatingStep-back Lunge

Push-up

Single-legDeadlift

Front Kick

HOWTO:Perform 3 to 4 full

roundsofthiscircuit.You’ll

needaminibandandalonger

resistanceband,plusasetof

dumbbellsorakettlebell.

Sprint(5x):Findalargehill

andsprintupit.

Turkish Getup (5x per side):

Lie face-up on floor, right knee

bent with foot flat on floor

and right arm straight above

head. Bring left arm 45

degrees to your side. Using

your core, roll up onto left

elbow and then to left hand,

Simultaneously,pivotboth

feetsoyou’reontheinside

andoutsideofyoursneakers.

Useyourcoretocontrolthe

samemovementdescending

backdowntoyourplank.

Alternatesidetoside.

IsolatedRear-deltFlyeWith

ReverseLunge(20x):Hold

long resistance band with

arms extended in front of

chest, palms up. Pull the band

apart, keeping your arms

straight. At the same time,

step right foot back in a

reverse lunge. Step back to

start and lunge back with left

foot, keeping band pressed

out to side in a static hold.

Rotating Push-up (8x):

Begin in a full push-up

position. Lower chest toward

floor. Extend elbows out to 45

degrees, then push up.

Maintaining this position,

lower back to a push-up and

then bring elbows in toward

your body and push up again.

lifting hips to the sky with full

hip extension. Sweep left leg

behind you into a resting

lunge position, then stand up,

keeping right arm above head.

Reverse the movement,

getting into lunge and then

lowering to floor.

Lateral Band Walk: Place

small resistance band around

your ankles. Stand in an

athletic stance and laterally

step hip-width apart,

maintaining tension with the

band. Take 20 steps in each

direction; reverse and repeat.

Renegade Row With

Rotation (10x per side): Start

in a plank with dumbbells in

your hands underneath your

shoulders and your feet

hip-width apart. Row one bell

and then turn your torso,

extend your arm, and heave

the weight overhead.

ALLINTHETIMING

WORKOUT BY:

Alexis Craig, trainer, Gixo

GETJACQD

WORKOUT BY:

Jacqueline Kasen, trainer

90 | M&F HERS | JUL/AUG 2019