WORK­OUT 1

Canadian Running - - BODY WORK -

A: Power Ex­er­cise Jump Squats TAR­GET MUS­CLES: Quadri­ceps, Gluteals, Calves REPS AND SETS: Per­form 4 sets of 8 reps HOW: Stand with your feet just un­der shoul­der width apart. Squat down half­way and place your arms be­hind you. Ex­plode up­ward while swing­ing your arms for­ward and up­ward. See how high you can jump. Land softly and re­peat con­tin­u­ously for 8 reps. B1: Bar­bell Ex­er­cise Medium Sumo Dead­lift TAR­GET MUS­CLES: Ham­strings, Gluteals REPS AND SETS: Per­form 4 sets of 5 reps adding weight each set HOW: Set up a bar­bell and stand be­hind it with your feet shoul­der width and a half apart. Squat down and lean over to grab the bar in be­tween your stance. Stick out your butt and chest and keep your arms straight. Grip the bar and brace your abs. Stand, get tall and squeeze your butt. Push your butt back and lower the bar quickly. Re­peat for 5 reps. B2: Ca­ble Ma­chine Ex­er­cise Sin­gle Arm Ca­ble Core (Chest) Press TAR­GET MUS­CLES: Pec­torals, Tri­ceps, Core REPS AND SETS: Per­form 3 sets of 15 reps adding weight each set HOW: Set up an ad­justable ca­ble ma­chine to a height just un­der chest level with a sin­gle grip at­tach­ment. Stand with the han­dle in your right hand with your left leg for­ward. Lean for­ward slightly and brace your abs. Press the han­dle in front of your body. Re­turn your arm to the start­ing po­si­tion. Re­peat for 15 reps then switch sides.

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