Health_Fitness_UK_July_2017

WORKOUT
WORKOUT #1
Find a park and start
running. After running for
1K, do the following
exercises in order, without
resting between moves.
Repeat until you’ve
completed 30 minutes
of running
A
B
10 X PUSH-UPS
Lie face-down on the floor with your
toes tucked under, hands level with
your shoulders but slightly wider than
shoulder-width apart, fingers pointing
forwards and palms down (A).
Engage your core and push your
chest off the floor until you’re in a
high plank position (B). Bend your
elbows to lower your body back
down to the ground until your chest
nearly touches it; your elbows
shouldn’t flare out. Pause; repeat.
15 X SQUATS
Stand with your feet hip-width
apart with your hands together in
front of your chest. Lower your body
to a 90° angle by bending at your
knees and pushing your bottom
back. Pause, then slowly return
to standing.
20 X SIT-UPS
Lie on your back on the ground and
place your fingertips by your ears. Place
your feet on the ground with your knees
bent (A). Exhale and lift your upper body
by about 45°, pulling your deep abs in
towards your spine (B). Pause, then
return to the starting position.
A
B
96 Health & Fitness // healthandfitnessonline.co.uk