LateraL
bound
TARGETS Legs,
adductors
1 Leap from side to
side by pushing off
with your right foot
and landing softly on
your left foot, keeping
your body weight low
towards the ground.
2 While leaping,
swing your left arm
back, bend your right
arm and swing it for-
ward to keep your
balance.
3 Without pausing,
immediately spring
off your left foot and
return to the start-
ing position. It’s like
dancing!dumbbeLL Squat
TARGETS Quadriceps, glutes, hamstrings
EQUIPMENT Dumbbell
1 Hold dumbbells at shoulder level and stand with your feet shoul-
der width apart.
2 Brace your abs, push your hips back and bend your knees, low-
ering the body into a squat with your hands remaining in front of
your shoulders. Pause at the bottom, and then push back up to the
starting position.
3 Inhale going down, and exhale going up.HigH PLank SHouLder taPS
TARGET Core
1 Get into a high plank position with hands under the
shoulders, legs extended behind you and core tight.
2 Without twisting the hips, reach up with the right hand
to tap the left shoulder.
3 Repeat with the other hand, moving with control without
rotating your core.CroSS baCk
Lunge
TARGETS Quadriceps,
glutes
EQUIPMENT Medicine Ball
1 Stand with feet hip-width
apart, then shift your weight to
your right foot and lift your left
from the ground. While keep-
ing your torso facing forward,
place your left leg behind your
right, taking a wide, lateral
step behind the front leg.
2 Descend into a lunge by
bending your knees, lowering
your body straight down. Con-
tinue until your front knee is
at approximately 90 degrees,
then drive through the heel
and extend the knee and hip.
3 Return to standing,
and switch sides to complete
one rep. Kick it up a notch by
holding a medicine ball while
doing reps.1 2
108 Cosmopolitan • MAY 2017 WWW.COSMO.PH