FITNESS
CIRCUIT
1. Squat to Reach Stand with your feet shoulder-width apart. Lower into a squat by sending your hips back and down, keeping your chest lifted and knees tracking outwards. As you stand, drive through your heels and reach both arms overhead.
2. Push-ups Start in a strong plank position with your hands under your shoulders and your body in a straight line. Brace your core and glutes, lower your chest towards the floor, then press back up without letting your hips sag.
3. Alternating Reverse Lunges Stand tall with your feet hip-width apart, Step one leg back into a lunge, lowering both knees to about 90 degrees. Drive through the front heel to return to standing, then alternate sides.
4. Shoulder Taps Start in a high plank with your feet slightly wider than hip-width for stability. Keeping your hips as still as possible, lift one hand to tap the opposite shoulder, then alternate sides.
5. Glute Bridges Lie on your back with knees bent and feet flat on the floor. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower with control.
CORE FINISHER
1. Slow Ab Bicycles Lie on your back and bring one elbow towards the opposite knee while extending the other leg. Move slowly and keep your lower back pressed into the floor.
2. Dead Bugs Lie on your back with your arms extended toward the ceiling and keep your knees bent at 90 degrees. Press your lower back into the floor, then slowly extend the opposite arm and leg toward. Return to the starting position and alternate sides.
3. Ab Kickouts Lean back with your feet elevated. Draw your knees in towards your chest, then extend your legs again, making sure your chest and core are engaged.
4. Bear Hover Hold Start on all fours with your hands under your shoulders and knees under your hips. Lift your knees a few centimetres off the floor, keeping your back flat and core engaged.
5. Elbow Plank Hold Place your forearms on the floor with your elbows under your shoulders and legs extended behind you. Brace your core and glutes to keep your body in a straight line. IB
MAY 2026 / INBOUND SA 61