Siz­zle and Chisel

WORK­OUT A

Men's Health - Belly Off Guide - - RAMP UP YOUR WORKOUTS! -

1/ DUMB­BELL SWING

Hold a dumb­bell in both hands in front of your waist, knees slightly bent [A]. With­out chang­ing the bend in your knees, push your hips back, hinge for­wards and swing the weight be­tween your legs [B]. Keep­ing your arms straight, thrust your hips for­wards, straighten your knees and swing the weight to chest height [C]. Swing it back be­tween your legs and re­peat.

3/ DUMB­BELL ROW

Grab a pair of dumb­bells, bend at your hips and knees and lower your torso un­til it’s al­most par­al­lel to the floor. Let the dumb­bells hang at arm’s length from your shoul­ders with your palms fac­ing back [A]. Pull the right dumb­bell to the side of your torso [B]. Lower it and re­peat with the left arm. Con­tinue, al­ter­nat­ing sides.

5/ HALF TURK­ISH GETUP

Lie with your left leg bent and right leg straight, hold­ing a dumb­bell in your left hand straight above your chest, arm straight [A]. Prop your­self up on your right el­bow [B]. Straighten your right arm and slide your hand back to where your el­bow had been [C]. Re­verse the move to re­turn to the start­ing po­si­tion. Af­ter 30 sec­onds, rest and re­peat on your other side.

2/ SINGLE-LEG SQUAT

Sit on a bench or chair with your lower back nat­u­rally arched. Hold your arms out in front of you at shoul­der level and raise your left foot off the floor [A]. With­out lean­ing for­wards, push your body up to a stand­ing po­si­tion [B]. Sit and re­peat with your other leg. Con­tinue, al­ter­nat­ing legs.

4/ SPI­DER­MAN PUSH-UP

As­sume a push-up po­si­tion with your arms straight and your hands slightly wider than your shoul­ders [A]. As you lower your body, lift your right foot and try to touch your knee to your el­bow [B]. Re­verse the move­ment, and then push back up to the start­ing po­si­tion. Al­ter­nate legs with each rep.

6/ SKIP­PING ROPE

Hold the han­dles of a skip­ping rope and stand with your arms at your sides and the rope rest­ing on the floor be­hind you [A]. Swing it in an arc over your head and down to­wards your feet. Jump over the rope by push­ing off with the balls of your feet and point­ing your toes down as you leave the floor [B]. Land softly, never let­ting your heels touch down [C].

WORK­OUT B

1/ SPLIT JUMP

Place your hands on your hips and as­sume a stag­gered stance with your feet 60 to 90 cen­time­tres apart, right foot for­wards. Lower your body as far as you can [A]. Now jump, scis­sor-kick your legs in the air [B] and land with your left leg for­wards [C]. Con­tinue, al­ter­nat­ing back and forth.

3/ IN­VERTED ROW

Se­cure a bar at waist height. Slide un­der­neath and grab it us­ing an over­hand, shoul­der-width grip so you’re hang­ing at an an­gle with your body in a straight line and heels on the floor [A]. Use your arms to pull your chest to the bar, keep­ing your shoul­der blades back [B]. Pause and slowly lower your­self to the start­ing po­si­tion. No bar? Do a dumb­bell row.

5/ FEET-EL­E­VATED MOUN­TAIN CLIMBER

As­sume a push-up po­si­tion with your arms straight and your feet el­e­vated on a bench or chair [A]. Lift your right foot off the bench and bring your knee as close to your chest as you can [B]. Re­turn to the start­ing po­si­tion and re­peat with your other leg. Con­tinue, al­ter­nat­ing sides.

2/ DUMB­BELL GOOD MORN­ING

Grab two dumb­bells and po­si­tion them so that the han­dles rest on your shoul­ders. Grasp the front ends of the dumb­bells and stand with your knees slightly bent and your feet hip-width apart [A]. With­out chang­ing the bend in your knees, hinge at your hips and lower your torso un­til it’s al­most par­al­lel to the floor [B]. Pause, and re­turn to the start­ing po­si­tion.

4/ DUMB­BELL SQUAT AND PRESS

Hold a pair of dumb­bells just out­side your shoul­ders, palms in, and stand with your feet shoul­der-width apart [A]. Lower your body un­til your thighs are at least par­al­lel to the floor [B]. Push up ex­plo­sively with your legs as you press the dumb­bells over­head [C]. Re­turn to the start­ing po­si­tion and re­peat.

6/ SKIP­PING ROPE

Hold the han­dles of a skip­ping rope and stand with your arms at your sides and the rope rest­ing on the floor be­hind you [A]. Swing it in an arc over your head and down to­wards your feet. Jump over the rope by push­ing off with the balls of your feet and point­ing your toes down as you leave the floor [B]. Land softly, never let­ting your heels touch down [C].

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