1 FOOTBALL SQUAT

WORKS BUTT, QUADS, HAM­STRINGS

Shape (Singapore) - - Get Fit -

Stand with feet hip-width apart and palms pressed to­gether at chest, el­bows bent down­ward to start. [ A] Squat as low as you can, rest­ing el­bows lightly atop knees. [ B] Main­tain el­bow-knee con­tact as you straighten legs, send­ing hips up and back and fold­ing for­ward from waist. Re­turn to start. That’s 1 rep. Re­peat for 60 sec­onds.

SCALE DOWN In­stead of tak­ing el­bows to knees, cross your arms with hands on top of shoul­ders. SCALE UP As you re­turn to start, pulse the squat twice.

a

b

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