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Want killer abs 'n' legs? Try 5 hockey-inspired tone-ups

 
Lilly Adams, coach of teen hockey star Kaitlin Parent, gave us the dish on what moves keep her and her players at the top of their game. Even if you're not picking up a stick anytime soon, this workout will tone ya up fast, no rink needed!

 

Jump Squats

Start with feet hip width apart. Squat down and then jump. You are trying to jump as high as you can. Land on your toes and immediately go back into a squat. This should be done silently. If you are making a lot of noise, make your goal landing softer as opposed jumping higher. Do three sets of 30 seconds. As these get easier, add more time.

 

Lunges with a twist

Start with feet together. Step left foot out about 3 feet and drop right knee to just above the ground (do not let your knee touch the ground). Both left and right knee should be at a 90-degree angle. If they are less than 90, take a bigger step; if they are more, take a smaller step. When both legs are at 90 degrees, twist to the left. Return both feet back together by pushing off with the left foot while pulling equally with the right foot. Repeat with the right foot stepping out and with the twist to the right. Do three sets of 10 lunges. As these get easier, add weight. 

 

Push-ups

Start in a standard push-up position, on your hands and toes. Hands should be slightly wider than your shoulders, and feet should be together. Lower your chest till your arms are at 90 degrees, push back up. Keep your core tight the entire time. Your body should be in a straight line from your head to your heels. If you can not do five push-ups in a row, drop your knees to the ground to a modified push-up. Do three sets of 10 push-ups. As these get easier, add more repetitions. 

 

Three Way Planks

Start in a push-up positions, except instead on up on your hands, place your elbows down so your forearms are flat on the ground. Tighten your core; do not let your belly or your butt sag down. Hold for 30 seconds. Rotate so your only left elbow is on the ground and you are balanced with your feet stacked on top of each other. Right arm can either be straight up in the air or place hand on your hip, which ever is more comfortable. Hold for 30 seconds. Repeat for the other side. Hold for 30 seconds. Do three sets.

 

Six inches

Lie on your back with your legs together. Lift legs 6 inches off the ground and hold for 30 seconds. If this is too difficult, you can place your hand underneath you butt for support. Make sure your shoulders and neck are relaxed. Do three sets.

 

 

Photo Credit: Ivan Jensen

BY LILLY ADAMS ON 1/11/2012 5:43:00 PM

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