HWRK Magazine: Issue 03 - Spring 2018

1
SQUATS (10 reps)
Stand up tall with a chair
positioned behind you. Bend
your hips first and your knees
second as you lower yourself to
touch the chair on a count of
four seconds. Pause for two
seconds then stand again.
2
KNEE-UPS
Face the wall with yours hands
on the surface. Bring one knee up
to your hip and then return it to
the ground before raising the
opposite knee. That’s one rep. At
some point you should find
yourself skipping.
3
TABLE PUSH-UPS
Lean into a table with your
arms positioned 90 degrees
to the ground. Elbows and
wrists lined up. Now lower
yourself towards the table
and breathe in on a count of
four seconds. Lift yourself off
the table as you breathe out.
4
TOE RAISES
Stand in front of a wall with
your hand palms down on
the surface. In one motion,
raise your heels of the
ground until you are on your
toes. Then lower your heels
back to the ground for one
rep. Now try whilst facing
the wall.
5
SPLIT LUNGES
Grab the edge of a table or a door
knob. Have one leg forward and
one back in a ‘split stance’. Lower
your knee towards the ground on
the back leg, as you bend the
front leg, taking care not to let
your front knee go past your toes.
Repeat on opposite side.
6
WALL SIDE PLANK
With the wall in front of you turn
to your side and place your
forearm and hand on the wall.
Bring your feet slightly out and
away from you so you are leaning
on the wall. Now press up with
your one arm until your hips are
parallel again.
hwrkMAGazine.co.uk Spring 2018 // HWRK MAGAZINE // 49