STRENGTH

Shape (Singapore) - - Total Body Tune-up -

SWING Stand with feet hip-width apart, knees soft, hold­ing a sin­gle dumb­bell ver­ti­cally by top end with both hands in front of hips. Hinge for­ward from hips to lower torso to 45 de­grees, bring­ing dumb­bell be­hind you be­tween your legs, then im­me­di­ately stand, thrust­ing hips for­ward and swing­ing weight up to eye level, arms ex­tended. That’s 1 rep. Re­peat for 30 sec­onds.

RENE­GADE ROW Start on floor in plank with arms ex­tended and a weight in each hand. Do 1 push-up. Then pull left weight up to ribs [above], el­bow tight to side. Switch sides, re­peat. That’s 1 rep. Re­peat for 30 sec­onds.

THRUSTER Stand with feet hip-width apart, hold­ing a weight in each hand racked (mean­ing one end rest­ing lightly) on shoul­ders with el­bows point­ing for­ward. Squat un­til hip crease drops be­low knees to start. Then stand, pow­er­fully press­ing weights over­head (bi­ceps will hug ears). Im­me­di­ately re­turn to start. That’s 1 rep. Re­peat for 30 sec­onds.

AL­TER­NAT­ING LUNGE Stand with feet hip­width apart, hold­ing a dumb­bell in each hand with arms by sides. Step left foot for­ward, bend­ing legs 90 de­grees [shown on op­po­site page]. Re­turn to start. Switch sides and re­peat. That’s 1 rep. Re­peat for 30 sec­onds.

RE­VERSE CRUNCH Lie face up on floor to start, hold­ing a weight hor­i­zon­tally by both ends be­hind head on floor, with el­bows bent out to sides. Lift­ing ex­tended legs to­gether, curl hips, lower back, and then mid­back off floor un­til toes are just above eye level (into a sort of jack­knife po­si­tion). Slowly lower to start. That’s 1 rep. Re­peat for 30 sec­onds.

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