Max­imise Your Mus­cle

WORK­OUT A

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

1/ HAM­MER CURL, LUNGE AND PRESS

Hold a pair of dumb­bells at arm’s length at your sides, palms in. Place your feet hip-width apart [A]. Si­mul­ta­ne­ously step for­wards with your left leg and curl the weights [B]. Then press the weights over­head as you lower your body into a lunge [C]. Push your­self back to the start­ing po­si­tion and lower the weights. Re­peat, al­ter­nat­ing sides, for a to­tal of 8 reps per leg.

2/ DUMB­BELL BUL­GAR­IAN GOB­LET SPLIT SQUAT

With both hands, cup one end of a dumb­bell in front of your chest, el­bows pointed down, and place the top of your right foot on a bench be­hind you [A]. Lower your body as far as you can [B], and then push back up. Do 8 reps, switch legs and re­peat.

3/ PUSH-UP AND ROW

As­sume a push-up po­si­tion with a dumb­bell in each hand [A]. Lower your body un­til your chest is a few cen­time­tres from the floor [B]. Push back up and row your right hand to the side of your chest [C]. Re­turn your right hand to the floor. Re­peat, this time row­ing with your left hand. That’s 1 rep.

4/ SINGLE-ARM IN­VERTED ROW

Se­cure an ad­justable bar at waist height and po­si­tion your­self un­der­neath it. Grab the bar in your right hand with an over­hand grip, keep­ing your left hand free. Your feet should be flat on the floor be­low your knees [A]. Pull your chest to the bar with your right arm as you reach to­wards the ceil­ing with your left [B]. Do 8 reps, switch arms and re­peat.

5/ THREE-WAY DUMB­BELL SWING

Hold a dumb­bell in both hands in front of your waist, feet shoul­der-width apart. Push your hips back and swing the weight be­tween your legs [A]. Keep­ing your arms straight, swing the dumb­bell up to chest level as you rise to a stand­ing po­si­tion [B]. Pivot and swing the dumb­bell to the out­side of your left thigh [C]. Swing it back up to chest level, down be­tween your legs, up to chest level again and then down to your right [D]. That’s 1 rep.

WORK­OUT B

1/ DUMB­BELL SUMO SQUAT AND PRESS

Stand hold­ing a pair of dumb­bells at arm’s length in front of you with your feet twice shoul­der-width apart [A]. Lower your body as far as you can by push­ing your hips back and bend­ing your knees; the dumb­bells should nearly touch the floor [B]. Si­mul­ta­ne­ously push your­self back up to a stand­ing po­si­tion and curl the weights to your shoul­ders [C]. Once you’re up­right, press the weights di­rectly over­head [D]. Lower them and re­peat.

3/ GOB­LET SIDE SQUAT

Hold a dumb­bell ver­ti­cally in front of your chest, cup­ping one end in both hands. Set your feet twice shoul­der-width apart [A]. Keep your right leg straight as you squat to your left [B]. Rise back up and re­peat to your right. Con­tinue al­ter­nat­ing. Do 8 reps per side.

4/ T-PUSH-UP AND HOLD

As­sume a push-up po­si­tion with your hands slightly be­yond your shoul­ders and your arms straight [A]. Lower your body un­til your chest nearly touches the floor [B]. As you push your­self back up, ro­tate the right side of your body up as you raise your right arm straight to­wards the ceil­ing [C]. Pause, and re­turn to the start­ing po­si­tion. Al­ter­nate sides with each rep.

5/ STAND­ING DUMB­BELL SINGLE-ARM SUP­PORTED ROW

Grab a dumb­bell in your right hand and place your left hand on a bench in front of you. Let the dumb­bell hang at arm’s length, palm fac­ing back­wards [A]. Keep­ing your el­bow tucked, row the weight to the side of your body and ro­tate the dumb­bell so your palm faces in­wards [B]. Re­turn to the start­ing po­si­tion. Do 8 reps, switch sides and re­peat.

6/ DUMB­BELL JUMP SQUAT

Grab a pair of dumb­bells and let them hang at your sides, palms in. Keep­ing your back nat­u­rally arched, bend your knees [A] and jump ex­plo­sively as high as you can [B]. Land softly on the balls of your feet and lower your heels to the floor. Re­set as quickly as you can, bend your knees and jump again.

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