Begin in seated position, holding the ends of a rolled-up towel.
Contract your abs and lift your legs off the floor to a 45-degree angle.
Tuck your knees towards your chest as you extend your arms in front of your body, lifting your feet over the top ofthe towel and extending them as the towel moves under your body.
Reverse the movement slowly, keeping your feet off the floor.
Search for womensfitnessau on Spotify to get this workouts matching playlist!
WALKOUT TO SWIMMER
IT WORKS: ARMS, SHOULDERS, BACK, CORE, BUTT AND HAMSTRINGS IT BOOSTS: AGILITY
Start standing with your feet together.
Weight Loss Exercises At Home In 1 Week Photo Gallery
Bend forward and place your hands on the ground near your feet, then immediately walk forward into plank position and lower your body to the ground.
Reach your arms and legs long, lifting slightly off the ground, then sweep your arms back in swimming motion, squeezing your shoulder blades together.
Return to extended position, then walk your hands and body back to standing position.
Lij-t youv cMot up higher by Se-e-zJ ng youy hould&r blades toaothor
Start standing with your weight on one leg.
Keeping that knee slightly bent, hinge at your hip and extend your free leg behind you.
Continue lowering until your body is parallel to the ground and your back is straight (no hunching).
Squeeze the glute of your supporting leg and return to upright position.
Step forward with your free leg into a lunge and rotate over that leg.
Return to the start and repeat for 5 reps before switching legs.
Hinge at the hipS and keep your Spine long
BELIEVE IT OR NOT, improving your running isnt all about clocking up Ks. You also need to build strength and endurance to power you across the finish line. A regular run-specific strength and conditioning workout is a pavement pounder s secret weapon – itll boost your fitness, while helping protect your body from injuries.
This workout is designed to power up the muscles in your legs, core and upper body to make you a stronger, faster runner. Add it to your weekly routine and enjoy the gains!
HOW TO DO IT: Run through one set of each move back to back, then rest for 30 seconds. Return to the start and repeat for the allotted number of sets for your level.
Maybe You Like Them Too
- How To Live A More Action Packed Life
- What to Eats When You Training
- Healthy Food Swaps, Changing Your Lifestyle And Shaping Up
- What sort of run training should I do before my first Olympic-distance triathlon?
- Activate Your Body’S Youth-Boosting Powers With A New, Cutting-Edge Nutrition Plan