PUSH­PUSH PRESSS

Men's Fitness - - Body Work -

2//2//2 SETSSE 6 TIME 30SEC REST 0SEC

StandSt with your feet shoul­der-width apart, rest­ing a bar­bell on your up­pe­rupp chest and the front of your shoul­ders, and hold­ing it with hands justjus wider than shoul­der-width apart. Lower into a quar­ter squat, then­the drive up pow­er­fully and use the mo­men­tum to press the bar over­head,ove keep­ing your core and glutes strong to pro­tect your back.

SPI­DER-MAN PRESS-UP SETS 6 TIME 30SEC REST 0SEC

Start in the top of a press-up po­si­tion. Bend youryo arms to lower your chest un­til it’s just off the floor,flooloor, and as you ddo, bring your knee on one side of your body up to the el­bow on the same side. Re­turn to the start and con­tinue,con­tit­inue, al­ter­natin­gal­ter­na­tin­ing sides.

5// TRX IN­VERTED ROW SETS 6 TIME 30SEC REST 0SEC

Hold the TRX han­dles and hang so your body form­srms a straight line, with your core braced and your heels on the floor or box to in­crease the an­gle. Squeeze your shoul­der blades to­gether and pull your­self up, draw­ing your hands to­wards your armpits. Pause, then lower slowly.

6// ONE-ARM BAR­BELL FARMER’SF WALK SE SETS 6 TIME 30SEC EACH SI SIDE REST 3MIN

Ho Hold the mid­dle of a loaded ba bar­bell with one hand by your side. Ke Keep your core braced and chest up to re­sist be­ing pulled to one sid side as you walk for­wards. Walk in a af fig­ure of eight if space is tight.

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