Men_s Health Australia - April 2016__

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APRIL 2016113

7 /SIDEWINDER

3 sets of 30 seconds, 30-second rest

Keeping the ropes parallel, whip both across to

yourright,thensharplybackacrosstoyourleft.

Flex your knees and keep a wide stance so you

don’t fall forward.

8 /SCISSOR LUNGE

3 sets of 30 seconds, 30-second rest

Call your quads and glutes into battle by whipping

theropeupanddowninalternatehandswhile

lunging fo r ward w i th yo ur r igh t l e g. Rep eat w i th your

l

9 /RUSSIAN TWIST SLAM

3 sets of 30 seconds, 30-second rest

To target your abs and obliques, sit with the rope

in both hands, then lean back, lift your feet up

rol

10 /SQUAT WAVE

3 sets of 30 seconds, 30-second rest

From a standing position, make one-arm alternate

waves, then lower yourself into a squat. Hold for

four seconds – while still making waves – then rise

an

5 /SNAKE

3 sets of 30 seconds, 30-second rest

Using your shoulders, not your elbows, move

both hands wide apart then back together, so

the ropes slither like snakes. Try it on one leg for

an added c

6 /SIDE-LUNGE SLAM

3 sets of 30 seconds, 30-second rest

Holding them slack, turn perpendicular to the

ropes and raise them up high. Now powerfully

slam to the left, ending in a lateral lunge. Repeat

challenge. on the other side.

eft leg.

your breathing. d repeat.

SPECS

MUSCLES

USED

WORKOUT

30

MINUTES

RESULTS IN

14

DAYS

LEVEL

MED