Re­sis­tance Train­ing Work­out

Canadian Running - - BODY WORK -

1. Per­form 10 ket­tle­bell swings a. Stand with your feet shoul­der width apart and hold a ket­tle­bell with both hands. b. Bow for­ward, soften your knees and bring the ket­tle­bell in be­tween your legs. c. Stand force­fully while snap­ping your knees and hips. The bell should pro­pel up­ward to chest height. d. Let the bell travel down­ward and re­ceive the bell in be­tween your legs in prepa­ra­tion for the next rep. 2. Per­form 10 gob­let squats a. Hold a ket­tle­bell or dumb­bell up­right in front of your chest and stand with your feet shoul­der width apart. b. Keep your feet flat and squat down low. Lean for­ward slightly. c. Re­turn to stand­ing and squeeze your glutes. 3. Per­form 10 pushups a. Place your hands shoul­der width apart on the floor and your feet hip width apart. b. Form a straight line from your heels to the top of your head. c. Lower your body to­ward the floor. Go as low as you can and re­turn to the start­ing po­si­tion. 4. Per­form 10 rows a. Hold a dumb­bell in each hand and stand with your feet hip width apart. b. Bow for­ward and soften your knees. Puff our your chest and arch your low back. c. Pull the dumb­bells to­ward your torso and squeeze your shoul­der blades to­gether. d. Straighten your arms in prepa­ra­tion for your next rep. 5. Re­peat steps 1 through 4, tak­ing a rep off each time and com­plete 10 rounds

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