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Continued. ROUND TWO ‘POWER LUNGE’


BE FITNESS │ SPORTS


Train Smarter


From a standing position, keep chin up and back straight. Step forward so that you can easily make a 90-degree bend in your front and back legs. Aim to bring your back leg 2 cm from the floor. Drive through your front heel, and push yourself back to the standing position. Step your previous back leg from the first exercise, back and at a 45- degree line to your front leg. Keep your chest up, and pretend to slide your back along a wall. Keep your front foot planted and flat to the floor, and return to the standing position.Step your previous front leg out, and at a 45 degree angle to your other foot. Transfer your weight onto the heel of the front foot, whilst maintaining a strong upright position. Once again, drive through your front heel, back to a standing position. Perform the 3 lunges, then repeat on the other leg. Do 3 x 1.30 minutes with 30 seconds rest.


ROUND THREE ‘ROTATION CLIMBER’


Move into a push-up position, keeping a nice straight line through the back, and hands positioned underneath the shoulders.Balancing on one straight arm, reach the other back, rotating the body in a straight alignment, pointing straight up and looking at the sky. Concentrate on a good squeeze through the shoulder blades. Hold 2 seconds and return and repeat on the other side.When back in the push-up position, jump one leg up so that your foot lands 45 degrees to your hand. Keep chest up and back neutral. As you bring the leg back, jump the other leg up to the opposite side, simultaneously, keeping shoulders as stable as you can. Perform 4 leg changes, maintaining a solid line through the body. Repeat 3 lots of 12-18 exercises with 30 seconds rest.


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