YOUR WORK­OUT

Shape (Malaysia) - - Get Fit -

WARM-UP

Start with a stretch: Lunge for­ward with left leg, right heel lifted, and bend both knees un­til right knee al­most touches the floor. Hold for 10 to 20 sec­onds. Switch sides; re­peat. Then do 15 squats, 10 sec­onds of butt kicks and high knees, 12 walk­ing lunges, 20 su­per­mans, and 50 sit-ups.

Dumbbell squat curl to press

Stand with feet hip­width apart, hold­ing a weight in each hand with arms by sides. Squat un­til hips are just lower than knees. Re­turn to stand­ing as you curl weights up to shoul­ders. Ro­tate palms for­ward and press weights over­head. Re­verse move­ment to re­turn to start. That’s 1 rep. Do 12 reps.

Dumbbell bench press

Lie faceup on bench or floor with knees bent and feet flat, hold­ing a weight in each hand straight over ch­est with palms fac­ing for­ward (to­ward feet). Bend­ing el­bows out to sides, slowly lower weights to ch­est for three counts. In one count, press weights back to start. That’s 1 rep. Do 8 to 10 reps.

Burpee with push-up

Stand with feet hip-width apart. Crouch down to place palms on floor in front of feet. Hop feet back to a plank on palms. Do a push-up. Hop feet up to hands and im­me­di­ately jump up, arms over­head, land­ing softly. That’s 1 rep. Do 8 reps.

SCALE UP Add a tuck jump to the burpee.

Sin­gle-leg bridge with tri­ceps ex­ten­sion

Lie faceup on floor with knees bent and feet flat, hold­ing a weight in each hand, palms fac­ing each other and hands touch­ing di­rectly over ch­est. Raise hips up to form a straight line from shoul­ders to knees. Ex­tend right leg and lift it straight up in the air to start. Lower hips down for 3 counts while bend­ing el­bows to lower weights to­ward face. Re­turn to start. That’s 1 rep. Do 12 reps. Switch sides; re­peat.

Walk­out with push-up

Stand with feet hip-width apart. Fold for­ward to place palms flat on floor. Walk hands out to a plank on palms. Do a push-up. Walk hands back and re­turn to start. That’s 1 rep. Do 8 reps.

High knees

Run in place, bring­ing knees up to­ward ch­est. Con­tinue for 45 sec­onds.

SCALE DOWN Mime jump­ing rope. SCALE UP Do 10 high knees fol­lowed by 10 lat­eral shuf­fles to left. Switch sides; re­peat.

Bul­gar­ian squat with curl

Hold­ing a weight in each hand with arms by sides, stand with your back to a bench (or box), then place left foot be­hind you on top of bench, laces down. Bend right leg 90 de­grees to lower into a split squat, then straighten, curl­ing weights to shoul­ders. That’s 1 rep. Do 8 reps. Switch sides; re­peat.

Bent-over fly

Stand with feet hip­width apart, hold­ing a weight in each hand with arms by sides. Hinge for­ward from hips so torso is nearly par­al­lel to floor and weights are be­low ch­est with palms fac­ing each other to start. Raise right arm, el­bow slightly bent out to side, then lower back to start. That’s 1 rep. Do 6 reps. Switch sides; re­peat. Do 6 reps rais­ing both arms.

Box jump

Stand in front of a bench or box with feet hip­width apart. Swing arms and jump, land­ing softly on top of plat­form. Step down one foot at a time. That’s 1 rep. Do 10 reps.

SCALE DOWN Per­form a wall sit for 1 minute.

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