THE WORKOUT

1 PRESS-UP

Targets: Upper body, core

Do: 3 sets of 8 reps

(a) Begin on the floor in a full plank.

(b) From here, keeping your body aligned, lower yourself until your nose touches the floor. Then drive back up to the starting position.

2

SUPINATED LAT PULL-DOWN Targets: Biceps, lats

Do: 3 sets of 12 reps

(a) Sit at the lat pull-down machine and grab the bar with palms up.

(b) Pull the bar down, drawing your shoulders back and down. Allow it to slowly rise back up and go again.

3 OVERHEAD PRESS

Targets: Shoulders, core

Do: 3 sets of 8 reps

(a) Stand holding a light dumbbell in each hand, with your arms out to the sides and elbows bent at 90°.

(b) Drive the weights up, then return to the start – don’t go lower.

4 TRX ROW

Targets: Upper body, core

Do: 3 sets of 10-12 reps

(a) Hold the TRX in both hands and lean back 45° with your arms outstretched in front of you.

(b) Draw your elbows back to pull your body into the TRX. Go again.