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Looking After Terms such as ‘your body is a temple’ or ‘a
healthy body leads to a healthy mind’ are all
clichés. They become clichés because they
Your Body are true and stand the test of time. A temple
is a place of worship, we should worship our-
selves in what we do and how we treat our
mind and our bodies. Now, enough of the
motivational talk. Let’s get to business.

1&1 WORKOUT

SQUATS BICYCLE CRUNCHES
Whether you’re looking to become more
active in the winter season or are having
a rest day at the gym, this simple but Stand with bar on upper-back, and feet Lie flat on the floor with knees bent. Hands
behind your head. With hands holding head,
tough workout gives you exercises that shoulder-width apart. Squat down by pull shoulders and slowly raise knees to about a
pushing knees to the side while moving
challenge your whole body. hips back. Break parallel by squatting down 90-degree angle, lifting feet from the floor. Exhale
until hips are lower than knees. Squat back and slowly, at first, go through a bicycle pedal mo-
up while keeping knees out and chest up. tion, bringing one knee up towards armpit while
Stand with hips and knees locked at the top. straightening the other leg, keeping both elevat-
ed higher than hips. Rotate torso so it touches
High Knees elbow to the opposite knee as it comes up. Alter-
nate to twist to the other side while drawing that
1 MINUTE ON EACH knee towards armpit and the other leg extended
Jumping Jacks until elbow touches the alternate knee.
EXERCISE
Squats

Lunges Exercises peformed by Max Wood of
REVERSE CRUNCH
Leg Raises

Lie on back, stretch out arms to each side. Raise legs to
Mountain Climbers bring knees over hips. Inhale, then exhale as ab mus-
cles are contracted and lift feet off of the floor. Bend
Bicycle Crunches 1 MINUTE REST AFTER knees at 90 degree angles, and hold them directly over
hips. Lift hips and tailbone off of the mat. Inhale, then
Reverse Crunch EACH EXERCISE exhale as slowly raise your hips. Bring knees toward
your head, and keep them bent at 90 degree angles.
Once tailbone is off of the floor, hold the position for
1 to 2 seconds. Head, upper torso, and arms should
Push-Ups maintain contact with the floor. Use arms to balance,
but don’t use them to power your lift. Focus on letting
core muscles do the work. Lower hips to the floor with
a controlled motion. Inhale as you slowly and smoothly
bring your hips back to the floor. Keep knees bent at
level I 3 Sets / level II 4 Sets / level III 6 sets 1 Min Rest 90 degree angles, and position them directly over your
hips. Pause in this position for a moment, then lift your
hips again to perform another rep.
Health & Fitness / Autumn 2019 Health & Fitness / Winter 2019
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