Sizwe Medical Fund_Magazine_14122016.indd

THE WORKOUT... Duration: 30 seconds for each exercise : RESTING TIME : 30 seconds (Ratio 1:1)

1. JUMPING JACKS OR SKIP (50 – 100 times ) Jump your legs out to the side and raise your arms up over your head, land and repeat. REST

2. PUSH-UPS Start in full plank position.

3. HOP SQUATS Start standing with your feet hip-width apart. Sit with hips back and down into a squat position. Make sure your knees are not over your toes. Jump straight up into the air and land softly back into the squat. REST

Quickly bend at the elbows and go down...your body parallel to the floor. Quickly push back up. Repeat. REST

5. HIGH KNEE RAISES Begin standing with your feet hip width apart and and bend arms drawn up. Lift your knees high while turning your torso towards the lifting knee. Return to the starting position and repeat. REST

4. MOUNTAIN CLIMBERS Start in full plank position with one leg forward. Drive both legs rapidly towards your chest or elbows in mid-flight. Land with your opposite leg forward and then Repeat. REST

REPEAT THE ROUTINE 3 TIMES = 15 MINUTES STEP 5: Stretch and smile the wrinkles away!

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