IN A SPIT & SAW­DUST GYM

There might only be the most ba­sic gym near your nan’s but don’t let that stop a good work­out

Women's Health (UK) - - BEST BODY -

BAR­BELL HIP BRIDGE

Do: 20 reps

Tar­gets: Glutes

(a) Sit on the floor with a bench be­hind you and a weighted bar­bell over your legs. Roll the bar so it’s di­rectly over your hips and lean back so your shoul­der blades rest on the bench.

(b) Drive through your feet, push­ing up your hips (shoul­ders and feet sup­port­ing you). Squeez­ing your glutes, ex­tend as high as pos­si­ble. Hold for 5 secs then slowly lower.

KNEEL­ING SHOUL­DER PRESS

Do: 10 reps on each side

Tar­gets: Shoul­ders, tri­ceps (a) Kneel on your left knee, hold­ing a dumbbell in each hand in front of your shoul­ders, palms fac­ing each other. Tuck your pelvis un­der and keep your core tight.

(b) Push the dumb­bells over­head, turn­ing the wrists so the palms face for­wards. Then re­verse to the start­ing po­si­tion.

LOADED DEADBUG

Do: 10 per leg

Tar­gets: Abs

(a) Hold­ing a 6kg dumbbell, lie on your back with your arms sky­wards and legs raised and bent at 90°.

(b) Slowly lower your arms be­hind you as you ex­tend your left leg out in front on the ex­hale, then gen­tly re­turn to the start­ing po­si­tion and re­peat, this time ex­tend­ing the right leg. Lower the weight if your back arches off the floor.

GOBLET SQUAT

Do: 20 reps

Tar­gets: Hip flex­ors, quads, lats, calves, glutes, ham­strings

(a) Stand with your feet hip-width apart and hold your dumb­bells to­gether in front of your chest, el­bows down.

(b) Push your hips back and bend your knees to lower into a squat, el­bows brush­ing the in­sides of your knees. Hold for 3 secs then push your­self back up. That’s one rep.

FOR­WARD AND BACK­WARD LUNGE

Do: 10 reps per leg

Tar­gets: Glutes, quads, ham­strings

(a) Stand hold­ing a dumbbell in each hand, then step for­wards into a lunge on your left leg. Hold for 3 secs, then push off your left leg to re­turn to the start­ing po­si­tion.

(b) Re­peat but step be­hind into a back­wards lunge. That’s one rep.

FLOOR DUMBBELL PRESS INTO FLY

Do: 10 reps

Tar­gets: Chest, tri­ceps, shoul­ders

(a) Lie on your back with your arms sky­wards, palms fac­ing for­wards with a dumbbell in each hand. Bend your el­bows to the fkoor, then press back up.

(b) Turn the dumb­bells so your palms are fac­ing each other, then lower the weights out wide with­out touch­ing the floor. Re­verse to fin­ish the rep.

RENE­GADE ROW

Do: 10 reps

Tar­gets: Abs, shoul­ders (a) With a dumbbell in each hand, start in a plank po­si­tion, keep­ing your pelvis as sta­ble as pos­si­ble. Row your right arm back with­out twisting your shoul­ders, keep­ing your el­bows tucked in to en­gage your lats. End with your fist by your hip, then lower the dumbbell back to the floor.

(b) Re­peat on the other side, then do a press-up.

PYRA­MID SPRINT FIN­ISH WARM-UP:

Do a 5-min zero-in­cline jog SPRINTS: Set the in­cline to 4-7% be­tween 7-12km/h. Sprint on the hill, then jump on to the sides so you’re stand­ing still dur­ing the rest pe­riod. 10 secs on, 20 secs’ rest 20 secs on, 20 secs’ rest 30 secs on, 20 secs’ rest In­crease the pace by 1-2km/h and re­peat. 10 secs on, 20 secs’ rest 20 secs on, 20 secs’ rest 30 secs on, 20 secs’ rest

Up the pace by an­other 1-2km/h and re­peat.

10 secs on, 20 secs’ rest 20 secs on, 20 secs’ rest 30 secs on, 20 secs’ rest

COOL DOWN: Do a 3-min jog to al­low your heart rate re­turn to nor­mal. Aaaaaand… rest. SIN­GLE-LEG RO­MA­NIAN DEADLIFT Do: 10 reps per leg

Tar­gets: Core, ham­strings (a) Hold­ing a dumbbell in your right hand, bal­ance on your left leg, keep­ing the knee slightly bent and your back straight.

(b) Hinge for­wards at the hips, swing­ing your right leg up and back, keep­ing the right arm straight so the dumbbell is di­rectly in front of the left leg. Hold for 3 secs then re­turn to the start­ing po­si­tion.

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