SHAPE_OCTOBER_2016

A/B/C
5 SIDE-PLANK TWIST
WORKS SHOULDERS, ABS, OBLIQUES
A Start on floor in side plank on right
forearm with palm pressing into floor
and left arm reaching straight over left
shoulder. B Lower right hip to touch
floor, then thrust it back to start
position and C rotate torso until
shoulders are square to floor,
reaching left arm under and
through belly. Return to start.
That’s 1 rep. Do 20 reps.
Switch sides; repeat.
To boost
your calorie
burn, move
quickly from
exercise
to exercise.
A/B/C
6 PLANK TRICEPS EXTENSION
WORKS SHOULDERS, TRICEPS, ABS
A Start on floor in plank on forearms with palms pressing
into floor. B Slowly straighten arms to C rise into plank
on palms. Slowly return to start. That’s 1 rep. Do 20 reps.
7 BEGGAR’S PLANK
WORKS SHOULDERS,
TRICEPS, BICEPS, ABS
Start on floor in plank on forearms
with palms facing up. Keep
hips square and walk right arm
as far forward as you can [shown].
Walk left arm out to meet it.
Walk right arm back to start, then
left. Switch sides; repeat. That’s
1 rep. Do 10 reps.
A/B/C
8 SINGLE-LEG BURPEE
WORKS SHOULDERS, CHEST,
ABS, BUTT, QUADS, CALVES
Stand on left leg with arms by sides.
Keeping right leg lifted, crouch and plant
hands on floor. A Jump left foot back to
a single-leg plank and B lower chest and
thighs to floor. Push up to single-leg plank,
jump left foot toward hands (if you need to
make it easier, jump both feet up), C then
jump, clapping hands overhead. Switch
sides; repeat. That’s 1 rep. Do 10 reps.
SHAPE.COM OCTOBER 2016 47