TO­TAL BODY BLAST IN ONE MOVE - RE­SULTS IN 30 DAYS

To get vis­i­bly de­fined mus­cles like our cover star, try this to­tal-body work­out from trainer Pa­trick Mur­phy, packed with the moves Alexan­dra did, two or three times a week on non­con­sec­u­tive days. Do this rou­tine as a cir­cuit: Com­plete 15 to 20 reps of eac

Women's Health (Malaysia) - - CONTENT -

Try this body burn move to get de­fined mus­cles, stat!

FOR­WARD LUNGE WITH FRONT RAISE

Stand and hold a pair of dumb­bells at your sides (a). Step your right foot for­ward and bend both knees to lower into a lunge as you raise the weights in front of you to shoul­der height, keep­ing your arms straight (b). Press through your right heel to re­turn to start; switch sides. That’s one rep.

STEP-UP WITH DUMB­BELL PRESS

Stand be­hind a box or bench and hold a dumb­bell in each hand, el­bows bent 90 de­grees

(a). Step your left foot, then your right foot, onto the box as you push the weights over­head (b). Step down to re­turn to start. That’s one rep. Switch sides.

RE­SIS­TANCE-BAND PUNCH

An­chor a re­sis­tance band around a sta­ble ob­ject be­hind you, at chest level; hold one end of the band in each hand (a). Step your left foot slightly in front of your right as you punch for­ward with your left arm, keep­ing your right arm still (b). Re­verse the move­ment to re­turn to start. That’s one rep. Switch sides.

SQUAT JACK

Stand with your feet shoul­der-width apart, arms bent, and push your hips down and back un­til your knees are bent to al­most 90 de­grees (a). Keep­ing your torso tall, ex­plo­sively jump your legs out­ward (b), then im­me­di­ately in­ward to bring them back to start. That’s one rep.

RE­VERSE LUNGE WITH ROW

Loop a re­sis­tance band around a sta­ble ob­ject in front of you, at chest level; hold one end in each hand, arms straight

(a). Step your left foot back and bend both knees to lower into a lunge as you pull the band with you, squeez­ing your shoul­der blades to­gether (b). Stand to re­turn to start. That’s one rep. Switch sides.

LUNGE JUMP

Stand and step your right foot for­ward; bend both knees un­til your left knee nearly touches the floor (a). Quickly jump into the air as you scis­sor-kick your legs

(b) to land with your left leg for­ward (c). That’s one rep. Al­ter­nate legs for each rep.

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