WORTH YOUR WEIGHT

Add th­ese cal­is­thenic moves to your train­ing for full-body strength gains

Men's Fitness - - Injury -

Dif­fi­culty Be­gin­ner Ben­e­fit Lats, abs, glutes, ham­strings, quads and grip From a pull-up po­si­tion, raise your legs to­gether and con­tract your core to form a dish shape. Main­tain this po­si­tion and do a pull-up. Go for three sets of three slow reps.

BIRDIE DIP

Dif­fi­culty In­ter­me­di­ate Ben­e­fit Tri­ceps, chest, core and grip With your body above the bar, lean for­wards so your chest is above your hands. Use your core and grip to keep your bal­ance, and bend your arms to per­form dips. Go for three sets of ten.

DRAGON FLAG LEG FLUT­TER

Dif­fi­culty Ad­vanced Ben­e­fit Abs, lower back and glutes Raise your body so that it’s ver­ti­cal, sup­ported by your up­per back. Then lower your legs to 45°. Brace your core and flut­ter your legs for ten reps each side for three sets.

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