Su­per set 1 Com­pound ben­e­fits

Work your en­tire up­per body with just two moves

Men's Fitness - - Trainer -

1A ROLLING THUN­DER HOW

Lie on your back and hold a ket­tle­bell in each hand by your chest. Straighten one arm and push up­wards so your shoul­der leaves the floor and you twist your torso. As you lower, ex­tend the other arm. Con­tinue al­ter­nat­ing with a smooth rhythm.

EX­PERT TIP

“Ly­ing on the floor re­duces the in­sta­bil­ity, and there­fore the risk, of the ex­er­cise,” says Turner. “I get peo­ple to think about ‘im­print­ing’ their lower back on the floor. That will help you to avoid over­ar­ch­ing your lower back and switch­ing off your ab­dom­i­nal mus­cles.”

1B RENE­GADE ROW HOW

Set your­self in a straight-arm plank po­si­tion with hands on the ket­tle­bells. Row one weight up, keep­ing your el­bow mov­ing back to­wards your hips. Lower and re­peat on the other side. Keep your core tight to stop your hips ro­tat­ing.

EX­PERT TIP

“This is a fan­tas­tic core and back ex­er­cise which will help to build sta­bil­ity in your core and there­fore power,” says Turner. “For a harder chal­lenge, bring your feet closer to­gether.”

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