Womens_Health_Australia_December_2016

DECEMBER 2016 womenshealth.com.au 89

2. D
   DO: for 1 min
   TARGETS: full body
   A) Begin on your hands and knees.
   Now Inhale...
   B) Exhale as you tuck the toes and lift
   knees off the floor. Reach your pelvis
   up toward the ceiling, straighten legs,
   but don’t lock your knees. Hold.
   . OBRA
   DO: for 1 min
   TARGETS: back and chest
   A) Lie face-down and place your
   hands at armpit level with your
   elbows tucked in.
   B) Push your chest up so your back
   is arched, but your hips stay on the
   floor. Now stay there.


3. SL OW-TEMPO PUSH-UPS
   DO: 10 push-ups
   TARGETS: chest, shoulders,
   triceps, biceps
   A) Assume regular push-up position.
   Slowly move down (slower... slower!),
   making it last for 4 secs. Do you feel
   that burn yet?
   B) Push yourself swiftly back up
   before starting your slow descent
   again. Pleasure is pain, right?


4. SPIDER CRA WL
   DO: 10m forward, 10m backwards
   TARGETS: abs, chest, shoulders,
   triceps, core

A) Start in push-up position, body
straight. As you dip down, bend your
right knee up to your right elbow and
extend your left hand forward.
B) Repeat on your left and once you’ve
done 10m, shift into reverse. Takes
some thinking about.

.
DO: 16 lunges (8 on each leg)
TARGETS: legs, glutes

A) Holding 2kg hand weights, step your
right leg forward into a lunge – keep
your chest upright.
B) Raise up then step forward with the left
leg so you’re moving forward. Work it, girl.

SBC SECRETS

1.The morning

after, pop the

amino acid

L-glutamine

• alcohol can
  deplete levels
  leaving your gut
  in bad shape.

2. You can work
   up to 30 per
   cent harder if
   you’re properly
   hydrated. So
   mix coconut

water with cold

green tea and

a squeeze of

lemon juice.

It’s electrolyte-

replenishing and

metabolism-

boosting.

3. You’re tired

• you’ll be
  craving carbs.
  Low-GI sweet
  potatoes are the
  healthy option.

Three tips to help you power through

TUESDAY

Hatha yoga

FRIDAY

Hatha yoga

MONDAY

SBC circuit

WEDNESDAY

SBC circuit

SATURDAY

SBC circuit

THURSDAY

Rest

SUNDAY

Meditation

+ 3km run

HINT, HINT,

SANTA!

ADIDAS BOXY

TANK,$45,

ADIDAS.COM.AU

fitness

WEEK 3

Need. Sleep. Now. “It’s easy to slack off exercise

when exhaustion kicks in,” Bateman says. “A

plan that focuses on gentle circuits alongside

yoga will bring in some much-needed zen.”

THE PLANNER