Women's Fitness

EXERCISE

1

2

3

4

4

6

1

2

3

5

PRESS-UPSHOULDER TAP

Areas trained:CHEST TRICEPS CORE

CHEST-TO-FLOORBURPEE

Areas trained:CORE GLUTES THIGHSTRICEPS

Technique

➤Startinplank

posit ionon

yourhands.

➤Bend yourarms to

loweryourches t

tothefloor keeping

yourbodyina

straightline

throughout.

➤Pushback uptothe

startthenta pyour

leftshoulderwith

yourrighthand

withouttiltingyour

hips.Returnyour

handback tothe

startthengointo

anothe rrepthistime

tappingyourright

shoulderwithyour

lefthand.Alte rnate

witheach rep.

Technique

➤Crouchdown

toplace

yourhands

onthefloor

byyourfeet.

➤Jumpyourfeet

back tobring

yourbodyintoa

plankposit ion

thenloweryour

ches tontothe

ground taking

yourhandsoff

thefloor.

➤Placeyour

handsback

wheretheywere

pushback up

intoaplank

posit ionthen

immediately

jumpyourfeet

back tothestart.

➤Jumpupas

high asyou

canthenland

softlyandgo

straightinto

anothe rrep.

1

2

3

SAFETY TIP

Keep your hipsin

line with the rest

of your body

while pushing

back up

SAFETY TIP

Keep your tailbone

tucked under and

don’t let your lower

back overarch

Perform45

secondsofeach

movewith15

seconds’ restin

between.Atthe

endtakea

minute’s rest

thenrepeatthe

wholething

againtwice.

HOWTO

DOIT

48 womensfitness.co.uk | Sept ember 2016