Cir­cuit B

Do 2 to 3 sets of moves 5 to 8.

Shape (Malaysia) - - GET FIT -

5 RE­VERSE LUNGE PRESS WORKS SHOUL­DERS, ABS, BUTT, QUADS

Stand with feet hip-width apart, hold­ing one weight in right hand with right el­bow bent and weight racked at shoul­der, palm fac­ing left, and left arm by side. A Step right leg back, bend­ing legs 90 de­grees to come into a lunge to start.

B Stand, press­ing weight over­head. Re­turn to start. That’s 1 rep. Do 12 reps. Switch sides; re­peat.

SCALE DOWN

Re­main in the lunge (do not step back to start) and press the weight over­head as you rise.

SCALE UP

Use 2 dumb­bells and al­ter­nate presses. Step left foot back, lunge, stand and press left weight over­head, then re­peat on the right side.

6 SQUAT JUMP WORKS ABS, BUTT, QUADS, HAM­STRINGS, CALVES

Stand with feet hip-width apart, hold­ing a weight in left hand with arms by sides.

A Squat to start. B Jump as high as you can, land­ing softly in start. That’s 1 rep. Do 12 reps. Switch sides; re­peat.

SCALE DOWN

Hold the dumb­bell at chest by ends with both hands.

SCALE UP

Ro­tate 90 de­grees as you jump, switch­ing di­rec­tions with each rep.

7 RENEGADE ROW WITH T REACH WORKS SHOUL­DERS, BACK, ABS, OBLIQUES, BUTT

A Start on floor in plank, with a weight in each hand. B Pull left weight to ribs, bend­ing arm back. C Ro­tate torso to­ward left, pulling weight to­ward shoul­der, then press­ing weight straight up over left shoul­der. Re­verse move­ment to start. That’s 1 rep. Do 12 reps. Switch sides; re­peat.

SCALE DOWN

Elim­i­nate T reach.

SCALE UP

Add a push-up at the end of each rep.

8 LOW-TO-HIGH WOODCHOP WORKS SHOUL­DERS, ABS, OBLIQUES, BUTT

Stand with feet slightly wider than hip-width apart, hold­ing one dumb­bell with both hands by ends, arms long. A Bend knees and shift hips back, and pivot on right foot to reach weight to out­side of left knee to start. B Push off left leg to stand, ro­tat­ing to­ward right to press weight over­head and to­ward right. Re­turn to start. That’s 1 rep. Do 12 reps. Switch sides; re­peat.

SCALE DOWN

Slow down and make it into 2 moves, pulling weight to chest, then press­ing it over­head.

SCALE UP

Al­ter­nate sides with each rep, mov­ing weight from lower left to up­per right to lower right to up­per left, and so on.

A

B

B

A

A c A B

B

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