TOP 9 HEAVY MOVES

Health & Fitness - - Workout -

If you’re new to weight train­ing, aim to com­plete three or four ses­sions a week on non-con­sec­u­tive days. In week one, you should choose a weight that you can lift for 12-15 reps over four sets. By week two, you should have in­creased the weight a bit. On weeks three and four, start to con­sider do­ing more ad­vanced meth­ods of lift­ing, such as su­per­sets and drop sets. Keep chal­leng­ing your mus­cles ev­ery week from there. Your work­outs should al­ways test your body.

DEAD­LIFT 4 SETS; 12-15 REPS

Stand with your feet un­der the bar. Bend down to grab the bar with an over­hand grip. Drop into po­si­tion by bend­ing your knees un­til your shins touch the bar. Lift your chest, keep a neu­tral spine and gaze ahead of you (A). Squeeze your mid-back tight. With straight arms, start to slowly pull the bar. Take a big breath, rais­ing your hips and shoul­ders at the same time. Drive up with your heels, squeeze your butt and stand up by fully ex­tend­ing your hips (B).

BENCH PRESS 4 SETS; 12-15 REPS

Lie prone on a flat bench with a bar­bell over­head and eyes un­der­neath the bar. Grab the bar to un-rack the bar­bell and hold it above your chest (A). From this start­ing po­si­tion, take a deep breath in and start low­er­ing the bar with your el­bows tucked in tight (B). Con­tinue low­er­ing un­til the bar touches your mid­dle chest. Af­ter a brief pause, push the bar back to the start po­si­tion as you breathe out.

BACK SQUAT 4 SETS; 12-15 REPS

Rack the bar on the top of your shoul­ders with a strong grip and el­bows tucked un­der (A). Take a deep breath in and send your hips back­ward as your knees be­gin to bend into a squat. Make sure your chest stays up­right and your back stays straight. Keep your head fac­ing for­ward with eyes straight ahead for a neu­tral spine. At the bot­tom of the squat (B), ex­hale, drive up through your heels, lead with your chest and fully ex­tend your hips to stand.

BAR­BELL ROW 4 SETS; 12-15 REPS

Hold the bar­bell with an over­hand grip, hinge at the hips un­til your back is al­most par­al­lel to the floor and bend your knees slightly (A). Take a deep breath in and row the bar­bell to your ster­num (B). Be sure to keep your el­bows tucked into your body be­fore slowly low­er­ing the weight back down.

SLED DRAG 4 SETS OF 30 SECS WORK

Place your hands on the sled han­dle, keep­ing your shoul­ders back and arms straight. Lean back by fall­ing back a lit­tle. Move for 30 sec­onds by tak­ing lit­tle steps back­wards to move the weight.

KET­TLE­BELL SWING 4 SETS; 10 REPS

Stand with your feet shoul­der-width apart, hold­ing a ket­tle­bell with two hands in be­tween your legs. To start the move­ment, keep the arch in your lower back, push your hips back (A) and swing the ket­tle­bell up in an arc. As you stand up, squeeze your glutes and ex­tend your hips (B).

DUMBBELL THRUSTER 4 SETS; 10 REPS

With two dumb­bells held at your shoul­ders, squat by send­ing your hips back and bend­ing your knees. Get low in the squat po­si­tion (A). Ex­hale as you drive through your heels and ex­tend rapidly at the hips to push the weights above your head (B). Re­v­erse the move be­fore re­peat­ing.

PROWLER PUSH 4 SETS OF 30 SECS WORK

Hold the han­dles of a prowler sled and lock your arms straight. Keep­ing your head down, drive your knees to cre­ate mo­men­tum and force to move the weight in a straight line. Con­tinue push­ing for 30 sec­onds, then stop and go back in the op­po­site di­rec­tion.

FARMER’S CARRY 4 SETS OF 30 SEC­ONDS WORK

Hold a ket­tle­bell in each hand, ei­ther side of your body by dead­lift­ing them up from the floor. Stand tall, keep your shoul­ders back and lead with your hips as you walk with the weights. Get to the end of your track, bend your knees, put the weights down, turn and go again.

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