TO­TAL-BODY LIFT

Men's Health (Singapore) - - NEWS -

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A/ GOBLET SQUAT

Stand with your feet slightly be­yond shoul­der width. Cup the top end of a ver­ti­cal dumb­bell with both hands or grasp a ket­tle­bell by its “horns” (the sides of the han­dle). Hold the weight in front of your chest, your el­bows point­ing down. Keep­ing your back straight, push your hips back, bend your knees and squat. Pause, then push back up. That’s 1 rep. GOAL WEIGHT 32kg dumb­bell or ket­tle­bell

B/ MANMAKER

Stand hold­ing a dumb­bell in each hand. Bend your hips and knees and squat, plac­ing the dumb­bells on the floor. Con­tinue to grip the dumb­bells as you kick your legs back­wards into a push-up po­si­tion. Now row each dumb­bell to your chest, one at a time. Do a push-up. Jump for­ward and stand, push­ing the dumb­bells over­head as you do. That’s 1 rep. GOAL WEIGHT 11kg dumb­bells

C/ PUSH PRESS

Hold a pair of dumb­bells next to your shoul­ders, your el­bows bent and close to your sides. Brace your abs as you dip your knees so you’re in a quar­ter squat. Now ex­plo­sively push up with your legs as you thrust the dumb­bells over­head. Pause at the top. Slowly lower the dumb­bells, and then re­turn to the start­ing po­si­tion. That’s 1 rep. GOAL WEIGHT 16kg dumb­bells

D/ CLEAN AND SQUAT

Stand with a ket­tle­bell or dumb­bell on the floor in front of you. Push your hips back, bend your knees and grab the weight with one hand. Thrust your hips for­ward, straighten your legs and pull the weight in close to your chest. Per­form a squat, then push back up to stand­ing. Re­verse the move and re­peat. Do half your reps on one hand and then switch. GOAL WEIGHT 24kg dumb­bell or ket­tle­bell

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