OnFitness Magazine - November/December 2021 - 11

11 WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021
KNEE TO ELBOW
SIT-UPS
With your back flat on
the ground, bring your
torso up while twisting
at your waist until the
elbow and opposite knee
connects. Lower your
torso and repeat with
your other knee.
Continue back and forth
as fast as you can with
maximum effort followed
by several minutes of
active recovery.
MOUNTAIN
CLIMBERS
JUMPING
JACKS
Stand up
Mountain climbers are
a full-body bodyweight
high-intensity exercise
performed in a pushup
position. You drive
your knees toward
your chest one at a
time while keeping
your upper body
stable. Intervals could
include crunches or
easy squats.
DUMBBELL
FLYES
Holding dumbbells
by your sides with a
neutral grip, lift the
weights laterally
until your arms are
parallel to the
ground followed by
several minutes of
active recovery.
Lifting laterally
places more tension
on your chest and
shoulders.
BURPEE CIRCUITS
Complete the following circuit four times, resting one minute after
the burpees. Pull-ups, complete as many as you can in thirty
seconds; complete sixty jumping jacks; and finish the circuit with
twenty burpees.
straight with
your legs
together and
your arms at
your sides.
Bend your
knees slightly
and, with
maximum
effort, jump. As
you jump,
spread your
legs apart and
stretch your
arms out and
over your head.
Jump again and
return your
arms and legs
to the starting
position
followed by
several minutes of active recovery.
Jumping jacks target all major muscle
groups, strengthen bones, and improve
cardiovascular fitness and heart health.
WHAT IS ACTIVE
RECOVERY?
Active recovery involves
performing a low-intensity
exercise such as walking,
yoga, or swimming. It
keeps your blood flowing
helping your muscles
recover and rebuild from
your high-intensity activity.
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OnFitness Magazine - November/December 2021

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Contents
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OnFitness Magazine - November/December 2021 - Contents
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