THE QUICK-FIX WORKOUT
This exercise develops the muscles in your lower back, glutes and hamstrings. • Use an Olympic bar (20kg) and adjust the weights to suit your ability. Women should aim to lift 75kg; men should aim for 100kg. • Stand with your feet hip-width apart, your weight in your heels. • Take your hips back, keeping your chest up, shoulders back, back straight and chin in. • Take an even overhand grip on the bar, just either side of your knees. The bar should be in contact with your shins. • Keep your core activated. • Drive up through your heels, moving your hips and knees to full extension. • Slide the bar up your legs as you lift (don’t hunch). • Push your hips back as you lower to the start. This is 1 rep. • From standing, crouch down, with your knees angled out and your hands shoulder-width apart on the ground. • Shift your weight onto your hands and jump both feet back, into a plank position. • Drop into a full push-up, chest to the floor, then back up to plank. • Jump your feet towards the outside of your hands. • As you stand up, explosively drive through your heels to jump onto the box or bench. • Fully extend your hips to stand. • Step back down to the start position. This is 1 rep.