Shape_USA_July_August_2017

Scale Down
Scale Up
SCALE DOWN
SCALE UP cues for
to your fitness level.
YOUR
HOW IT
WORKS
knees until right knee
almost touches the
onds of butt kicks
and high knees,
12 walking lunges,
20 supermans,
and 50 sit-ups.
Start with the warmup,
then repeat each
round three times
before moving on to
the next.
Bulgarian squat
with curl
Holding a weight in each
hand with arms by sides,
stand with your back to
a bench (or box), then
place left foot behind
you on top of bench,
laces down. Bend right
leg 90 degrees to lower
into a split squat, then
straighten, curling
weights to shoulders.
That’s 1 rep. Do 8 reps.
Switch sides; repeat.
Bent-over fly
Stand with feet hipwidth
apart, holding a
Dumbbell squat
curl to press
Stand with feet hipwidth
apart, holding
a weight in each hand
with arms by sides.
Rotate palms forward
and press weights
overhead. Reverse movement
to return to start.
That’s 1 rep. Do 12 reps.
Dumbbell
bench press
Lie faceup on bench or
floor with knees bent
and feet flat, holding
a weight in each hand
straight over chest with
palms facing forward
(toward feet). Bending
elbows out to sides,
slowly lower weights to
chest for three counts. In
one count, press weights
back to start. That’s
1 rep. Do 8 to 10 reps.
Burpee with
push-up
Stand with feet hip-width
apart. Crouch down to
place palms on floor in
front of feet. Hop feet
back to a plank on palms.
Do a push-up. Hop feet
up to hands and immediately
jump up, arms
overhead, landing softly.
That’s 1 rep. Do 8 reps.
SCALE UP
Add a tuck jump to the burpee.
3
Round
Single-leg bridge
with triceps
extension
Lie faceup on floor with
knees bent and feet
flat, holding a weight in
each hand, palms facing
each other and hands
touching directly over
chest. Raise hips up
to form a straight line
from shoulders to knees.
Extend right leg and lift
it straight up in the air to
start. Lower hips down
for 3 counts while bending
elbows to lower
weights toward face.
Return to start. That’s
1 rep. Do 12 reps. Switch
sides; repeat.
Walkout with
push-up
Stand with feet hipwidth
apart. Fold forward
to place palms flat
on floor. Walk hands out
to a plank on palms. Do
a push-up. Walk hands
back and return to start.
That’s 1 rep. Do 8 reps.
High knees
Run in place, bringing
knees up toward
chest. Continue for
45 seconds.
SCALE DOWN
Mime jumping rope.
SCALE UP
Do 10 high knees followed by
10 lateral shuffles to left.
Switch sides; repeat.
Perform a wall sit for 1 minute.
80 JULY/AUGUST 2017 SHAPE.COM