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FA ST E X E R C I S E

Lunge

Stand with your back straight and feet shoulder-width apart. Step forward with one leg, bending both knees to 90 degrees and keeping your upper body straight. Pull back to the starting position and repeat, putting the other leg forward. These should be done in a steady but controlled manner. Push-up with Rotation

Assume the classic push-up position (see page 108), but as you straighten your arms in the upward move, rotate your body so that your right arm extends overhead. Your arms and torso should form a “T.� Return to the starting position, lower yourself by bending your elbows, then push up and rotate till your left hand points towards the ceiling.

Side Plank

Lie on your side and raise your body so that your weight is supported by your lower forearm and feet. Maintain a di112

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FastExercise: The Workouts

agonal line with your body, keeping your hips off the floor. Make sure your neck and back are straight. Hold for as long as possible—ideally 30 seconds. If you can’t, try holding for 10 seconds, resting for 5, holding for 10—for a total of 30 seconds.

These are the basics. But there are lots of variants. For example, you could try a: Plank with leg raise: Lie face down with your elbows on

the ground; elevate your body, keeping your weight distributed between your forearms and feet. Your elbows should be bent at a 90-degree angle. Keep your back straight with your hips raised off the floor. Squeeze your torso tight, slowly lifting one foot 6–8 inches off the ground and hold the position for a few seconds. Lower your leg back to the starting position. Hold for as long as possible—ideally 30 seconds. If you can’t, try holding for 10 seconds, resting for 5, holding for 10—for a total of 30 seconds.

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An Exercise From FastExercise