Womens_Health_Australia_December_2016

86 womenshealth.com.au DECEMBER 2016

SBC SECRETS

1. Stick to three
   SBC circuits
   a week – it’s
   enough! As this is
   a fat-burn phase,
   I’ve slotted in
   sprints on the
   other days.


2. Cut out sugar;
   avoid processed
   sugars, grains and
   starchy carbs.
   3. Prime your
   digestion
   now before
   it’s overcome
   by booze and
   beige food.
   Take digestive
   enzymes to help
   get the most from
   food, as well as
   a probiotic, which
   may aid weight
   loss in women.

Three tips to help you power through

4. CRAB WALK
   DO: for 20 secs
   TARGETS: triceps, shoulders, back, core
   A) Sit on the floor with your legs
   bent as close to 90° as you can.
   Don’t get too comfy.
   B) Lift your bum off the ground and
   use both your arms and legs to move
   backwards (like a crab) as quickly as
   you can. Sexy.
   5. 50M SPRINTS
   DO: 3 sets
   TARGETS: full body
   A) Find a nice bit of grass or pavement of
   about 50m (or just jump on the treadmill).
   B) Run along it as fast as your lovely
   legs can take you. Rest for 20 secs
   and then do it again... and again.
   (You know you want to.)


5. HIGH KNEE RAISES
   DO: for 20 secs
   TARGETS: thighs and bum
   A) You know how to run on the spot:
   so do that pulling your knees to your
   chest. Engage that core.
   B) Alternate raising your knees for the full
   20 secs at a full-out pace. Whoo!

TARGETS: whole body

A) Squat down, hands on the ground

and jump back to plank position, then

do a push-up.

B) Jump up to standing then leap into

the air, pulling knees to your chest. Yep,

that just happened.

3. MOUNTAIN CLIMBERS
   DO: for 30 secs
   TARGETS: core/abs
   A) In plank position, have your left
   leg extended and your right leg bent
   towards your chest.
   B) In one explosive movement,
   alternate the positions of your feet.
   Repeat at full pelt.

M O N DAY TU E SDAY WEDN E SDAY TH U RSDAY FRIDAY SATU RDAY SU N DAY

SBC circuit SBC circuit Yoga SBC sprint Rest SBC circuit 60-minute swim

HINT, HINT

SANTA!

TRIUMPH

TRIACTION

ENDURANCE

SMOOTH

BRA, $59.95,

AU.TRIUMPH.COM

T,

WEEK 1

It’s party prep week but there’s just enough

white space in your iCal for last-minute planning.

“Do high-intensity circuits between sprint

sessions to rev your metabolism,” Bateman says.

THE PLANNER