HWRK Magazine: Issue 03 - Spring 2018
HWRK Magazine
HWRK Magazine
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
HEALTH<br />
1<br />
PLAYGROUND DUTY<br />
Tone your torso with just a bench and<br />
dash of motivation<br />
STEP UPS<br />
(3 SETS x 5 REPS)<br />
Stand in front of the bench, feet<br />
shoulder width apart. Step up<br />
with your right foot to a<br />
standing position, and bring<br />
your left foot up also. Step down<br />
with right foot first. Repeat,<br />
alternating legs each time.<br />
Targets: belly and legs<br />
2<br />
JUMPING JACKS<br />
(3 SETS x 10 REPS)<br />
<strong>Spring</strong> off the ground and spread<br />
your legs and raise your arms at<br />
the same time. Land with your<br />
feet shoulder width apart and<br />
your hands should above your<br />
head. Jump again to return to<br />
start position.<br />
Targets: heart rate<br />
3<br />
BIRD DOG CRUNCH<br />
(2 SETS x 4 REPS)<br />
Drop into a press-up position but<br />
with your bum in the air. Extend<br />
your left hand out in front of you at<br />
shoulder level while extending<br />
your right leg behind you at hip<br />
level. Bend your right knee and<br />
bring it under you while bending<br />
your left elbow and drawing it in to<br />
touch the knee under your<br />
stomach. Repeat alternative leg<br />
and arm.<br />
Targets: belly, bum and shoulders<br />
4<br />
ELBOW PLANK<br />
(3 SETS x 60 SECS)<br />
Lie face down, resting on your<br />
forearms, elbows and knees. Lift<br />
your knees off the ground by<br />
keeping your legs and back<br />
straight. You should be resting<br />
onto your toes and your elbows.<br />
Targets: belly, back and bum<br />
5<br />
SEATED DIPS<br />
(2 SETS x 5 REPS)<br />
Sit on a bench, hands on the<br />
seat next to your bum. Support<br />
your weight in your arms as you<br />
slide your hips forward off the<br />
bench. Lower your torso until<br />
your upper arms are parallel<br />
with the ground.<br />
Targets: arms and belly<br />
personal coach<br />
Tony Moran is a former martial<br />
artist turned personal trainer<br />
SCHOOL YARD CALISTHENICS IN 30 MINUTES<br />
LUNCH BREAK TRAINING<br />
50 // <strong>HWRK</strong> MAGAZINE // <strong>Spring</strong> <strong>2018</strong><br />
hwrkmagazine<br />
@hwrk_magazine
Change language