Womens_Health_Australia_December_2016

DECEMBER 2016 womenshealth.com.au 87

fitness

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

SBC circuit SBC circuit Rest Yoga 3km run SBC circuit Rest

SBC SECRETS

1. Add spirulina
   and maca into
   your life – two
   superfoods that
   help during
   party season
   because of their
   antioxidant,
   energising
   benefits.


2. In the morn,
   take vitamin C.

It’ll fight free-

radical damage

triggered by

alcohol.

3. Do some
   deep-breathing
   each day – a
   simple way to
   lower the cortisol
   building up from
   all that socialising
   and lack of sleep.

Three tips to help you power through

4. LEG RAISES
   Do: 12 sets
   TARGETS: lower abdominals

A) Lying down, place your hands
under your glutes for support and
lift your legs to the ceiling.
B) Slowly lower your legs to the floor
keeping them as straight as possible.
Pause at the bottom and then raise
again. Remember to breathe!

5. SIDE PLANK
   DO: 30 secs on each side
   TARGETS: core
   A) We know you know it, but just in
   case: lean on the left side of your body
   in a straight line from your head to
   your feet, with your arm bent and your
   elbow directly under your shoulders.
   B) Hold for 30 secs and repeat
   on the right.


6. BA UMPS
   DO: 10 r
   TARGET , s, glutes

A) With a resistance band around
your knees, stand up straight, then
sink into a 45° squat.
B) Now using your arms to propel
you, jump up before returning to
a squat. And again...

2. SINGLE GLUTE RAISES
   DO: 15 reps on each leg
   TARGETS: glutes, hip flexors
   A) Lying down, place your left foot
   on the floor and raise your right leg
   straight in front.
   B) Using your left leg for support,
   lift hips up and hold (keep your right
   leg straight). Lower down. Swap legs.
   3. CL OCK LUNGES
   DO: 10 sets on each leg
   TARGETS: quads, hamstrings, glutes
   A) Stand with hands on hips (centre
   of the clock).
   B) As though you’re stepping on the
   numbers of a clock, lunge to 12, six,
   three then nine, returning to centre
   between lunges. Swap legs. Tick-tock.

HINT, HINT,

SANTA!

PUMA RUNNING

GRAPHIC TIGHTS,

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WEEK^2

“Your nights are filling up so you need a less

explosive circuit that provides hip-to-toe tone

without stressing your system,” Bateman says.

You can sweat the rest out on the dance floor.

THE PLANNER