WORK­OUT A

Men's Health (South Africa) - - STRENGTH -

1a Ket­tle­bell Off­set Lunge

Stand hold­ing a dumb­bell or ket­tle­bell at your right shoul­der, your feet hip-width apart. Step for­ward with your right leg or back with your left leg. Re­turn to the start. Do 6 to 8 reps, switch sides, and re­peat. 3 to 4 sets

1b Half-Kneel­ing Ca­ble Row

Grab a low ca­ble pul­ley or re­sis­tance band with your left hand and kneel on your left knee. Pull your hand to your waist, pause, and re­turn to the start­ing po­si­tion. Do 6 to 8 reps; then switch sides and re­peat. 3 to 4 sets

2a Sin­gle-Leg Ro­ma­nian Dead­lift

Stand with a dumb­bell in your right hand and feet hip-width apart. Ex­tend your right leg straight back as you lower your torso to­wards the floor. Pull back to the start­ing po­si­tion. Do 6 to 8 reps, switch sides, and re­peat. 3 to 4 sets

2b Tall Kneel­ing Shoul­der Press

Grab dumb­bells or ket­tle­bells and hold them at your shoul­ders, kneel­ing with your torso and thighs in a straight line. Press up with your left hand; then lower it as you press up with your right. Do 6 to 8 reps. 3 to 4 sets

3 Off­set Farmer’s Walk

Hold a dumb­bell or ket­tle­bell at your left shoul­der and a heav­ier one at your right side. Walk for 40 to 60 sec­onds (or the length of your gym). Set the weights down; then switch sides and re­peat. That’s 1 set. 2 to 3 sets

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