Increase your strength, agility and balance plus score a hot body with these four trailblazing moves…
Move 1: Three-Cone Drill
Place three markers (bases) in a triangle 2.5m apart. Sprint from first base (A) to second. Circle second base (B) then run backward to first. Circle first, then sprint to third. Circle third, then run backward to first. Repeat quickly three times. Rest for 30 seconds, then repeat three more times.
Moves 2: One-Leg Balance
Stand on your left leg, arms wide (A). Lean forward, push your hips back, and extend your right leg behind you, keeping your back straight. Reach down with your right hand and try to touch the toes of your left foot (B). Return to start without resting your right foot. Do five reps, then switch sides and repeat.
Move 3: Dumbbell Split Jump
Hold a pair of dumbbells (two to four kilos) against your sides, palms facing in, left foot forward. Lower into a split squat (A). Jump high (B), switching your legs midair. Land with your right foot forward (C). That’s one rep. Reps: 10-12, alternating legs.
Move 4: Weaving Sprint
Line up five markers, about 45 centimetres apart. Start at one end and weave through the markers at a sprint. At the end, turn around and jog back. Do
four reps, then rest for
30 seconds. Repeat the
sequence three times.
