10-M I N U T E WOR KOU T S
MILITARY PLANK Without coming out of the push-up position, complete mountain climbers, single-leg knee tucks, push-ups and a plank hold.
your arse 3 Move BY GU I L L E R M O E S C A L A N T E PROFESSOR OF KINESIOLOGY
Besides making your backside look better, glutes are crucial for performing in all sports and help maintain a strong and healthy lower back. They also help to keep the knees safe and are a prime mover in deadlifts and squats. This workout will give your glutes a serious kick in the, um, arse. EXERCISE
SETS
REPS
BARBELL HIP THRUST
4
15, 12, 10, 8
BULGARIAN SPLIT SQUAT*
3
15
BRIDGE FROG PUMP
2
30
*Lean forward and squeeze the glutes.
4 Push yourself BY C H R I S T O P H E R H I C K S FITNESS GURU, EXPERT MARTIAL ARTIST AND SPORTS CONDITIONING COACH
You can do this body-weight-only workout in the amount of space a yoga mat takes up. Do as many rounds as possible in 10 minutes. For the final four moves (a military plank), stay in the push-up position. EXERCISE
REPS
SEAL JACK
40
KNEES TO ANKLES
20
BUNS OUT
20
SPLIT LUNGE HOP
20
L-SIT OUT
20
MOUNTAIN CLIMBER
20
SINGLE-LEG KNEE TUCK
10
PUSH-UP
20
PLANK HOLD 92
MUSCLE & FITNESS / FEBRUARY 2018
30 SEC