Shape_USA_July_August_2017

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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 <strong>2017</strong> SHAPE.COM
Natural * chicken. Ripe red peppers. A pinch of sesame seeds. Kitchen-worthy ingredients plus culinary-worthy recipes. Sesame Chicken. Feed Your Phenomenal. No artificial colors † , flavors, or preservatives. *No Arti⇒cial Ingredients; Minimally Processed. † Added Colors from Natural Sources.
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