Step 5 Plank
shoulder taps
TARGETS Upper and lower abs, glutes, shoulders1.
Start in a high plank – feet
just wider than shoulder-width, arms locked out straight.2.
Engage your core.
3.
Slowly lift your right hand to
your left shoulder, keeping hips straight. Repeat with the other hand. Keep going – it’s form over speed with this one.
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WORDS BY CATRIONA INNES. PHOTOGRAPHY BY SARAH FORD/THELICENSINGPROJECT.COM. ILLUSTRATIONS BY LIZZY THOMASStep 1
Jumping squatTARGETS Thighs, glutes1.
Start in a standing position –
keep your back neutral and don’t hunch over. 2.
Squat down, keeping your
weight through the heels.3.
Drive up in an explosive thrust
- jumping up and leaving the f loor
as you straighten the legs.4.
Land softly in the squat and
repeat as many times as you can
in the 40 seconds. Don’t cheat – listen for that beep.
Step 2
Power burpeeTARGETS Full body 1.
Stand with your feet shoulder-
width apart.2.
Squat low, reach forward and place
hands on the f loor in front of you.3.
Take the weight into your arms and
shoulders, kick back into a high plank. 4.
Drop hips to the f loor, followed by
the chest, so your whole body is lying on the f loor. Do not nap. 5.
Push up through the arms and
snap the legs to the chest into a squat.6.
Drive up through the legs into a
jump... Yep. Back down you go.
Step 4 Russian push-upTARGETS Shoulders, biceps, lats, core1.
Start in a plank position.
2.
Lower your whole body,
slowly, until your chest is hovering above the f loor.3.
Roll back onto your elbows
and kick your hips up to the sky.4.
Roll onto your hands and
drive into a high plank position. Repeat. (No face-planting.)