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5. LAT PULLDOWN (upper body)
Facing Refine's pulley system, she grabs the handles over her head with her arms straight and her knees slightly bent. She pulls her elbows down to her side, squeezing her shoulder blades together. In her head, she focuses on using her back muscles to pull down, as opposed to her hands—all the better to work both her back and her biceps.
6. BOX STEP UP (lower body)
This exercise—which in this case could be called the Bock Step Up—focuses on the glutes, quads and core. Kate places her right foot on an 18-inch high plyo box, and then, driving down through her right heel, she steps up onto it. When she's stepped all the way up, she raises her hands over her head, making her heart work harder. Then, after 40 seconds working on her right side, she repeats the motion on her left.
7. SQUAT JUMPBACK (power)
It's power time again, and this time Kate begins the exercise squatting on the ground with her hands between her knees, like a bullfrog. Then she explosively jumps back into a plank position, returns to the bullfrog pose and then jumps straight up for the ceiling, with her hands in the air, before landing back in a deep squat. It's the day's most complex exercise—and the one that really causes her to break a sweat.
8. SIDE PLANK (core)
Kate ends her second circuit by focusing on her obliques, crucial abdominal muscles that many often overlook. She assumes a plank position, pressing into the floor with her palms, not her elbows. Then she lifts her right hand to the ceiling, rotating onto the side of her left foot, making sure to twist her shoulders, not her hips. She then returns her right hand to the ground and repeats the move with her left hand, and keeps on alternating.
+ For video of Kate's workout, check out swimdaily.com