- Always warm
up for five to 10
minutes on a
cardio machine
to get your blood
moving and your
muscles warm. - Start with some
dynamic stretches,
such as leg swings,
to warm up your
joints. - Do at least one
to two warm-up
sets of your first
exercise using a
lighter weight and
higher reps before
getting into your
working sets.- Remember to cool
down for five to
10 minutes after
training, allowing
your heart rate to
return to normal. - When your routine
is complete, spend
five to 15 minutes
stretching the
major muscles of
your legs, glutes,
back and core
to help improve
flexibility, boost
your range of
motion and
decrease the
soreness you may
feel postworkout.
- Remember to cool
KEEP IN MIND
Before your partner starts, make sure her chest is lifted;
as she lowers, ensure that her knees don’t pass in front
of her toes. Give physical cues and help her adjust her
form after the very first rep.
YOUR
CHUM
COACH
40 | JULY/AUG 2015 | oxygenmag.com.au
FITNESS
SISTERS