CIR­CUIT #1

Women's Health (South Africa) - - LOVE + LIFE -

1 SQUAT TO PRESS

Stand with your feet slightly wider than your shoul­ders. Hold a weight in each hand in front of your shoul­ders, palms fac­ing each other. Bend your knees and sit back un­til your thighs are par­al­lel to the floor ( A). Stand as you ex­tend your arms, press­ing the weights over­head ( B). Re­verse the move­ment to lower into the next rep.

3 RENEGADE ROW 2 LUNGE WITH CURL

Stand with your feet hip­width apart, a dumb­bell in each hand, arms at your sides ( A). Take a big step for­ward with your right foot and bend your knees; lower your body un­til your right thigh is par­al­lel to the floor as you bend your el­bows, curl­ing the weights to­wards your shoul­ders ( B). Push through your right heel and step back, stand­ing as you lower the weights to your sides and re­turn to start. Al­ter­nate legs with ev­ery rep. Get into a push-up po­si­tion, hands rest­ing on dumb­bells ( A). Bend your right el­bow to raise the weight to the side of your torso as you keep your hip bones point­ing to­wards the floor ( B). Lower the weight to re­turn to start. Fin­ish all reps, then re­peat on the op­po­site side.

4 HAM­MER CURL TO PRESS

Stand with your feet hip­width apart and hold a dumb­bell in each hand, palms fac­ing each other. Curl the weights to your shoul­ders ( A). Ex­tend your arms straight up, lift­ing weights over­head ( B). Lower weights to re­turn to start.

B

A

A

B

B

A

B

A

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