THE QUICK-FIX WORK­OUT

Sunday Mail - Body and Soul - - LIFESTYLE -

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.

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