yearbook

workout
BICYCLE CRUNCHES
Lie on your back on a mat
with knees bent, feet on the
floor and hands behind your
head (don’t clasp your fingers).
Press your lower back into
the mat and tighten your ab
muscles as you lift your head,
shoulders, and upper back off
the floor and simultaneously
move your right elbow and
left knee toward each other
while straightening your
right leg (don’t let it touch
the ground). Draw your right
knee back up and immediately
move your left elbow and
right knee toward each other
while straightening your left
leg; thats one rep. Continue
to move continuously, as if
pedalling a bicycle.
PUSH-UPS
Get on the floor and position your hands slightly wider than your
shoulders. Raise up onto your toes so you are balanced on your
hands and toes. Keep your body in a straight line from head to
toe without sagging in the middle or arching your back. Your feet
can be close together or a bit wider depending upon what is most
comfortable for you. Before you begin any movement, contract
your abs and tighten your core by pulling your belly button
toward your spine.
COOL DOWN
Brisk walking on the spot for two minutes.
Ged is an award winning
personal and celebrity
trainer from Wales, with
over 30 years experience.
He is currently the official
number one PT within
Herefordshire, and is
now working throughout
Gwent. He is a stamina and
endurance expert and an
international fitness writer.
Ged can be contacted on
www.gedmusto.org
| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK
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