YOUR WORK­OUT PLAN

Women's Health Australia - - FITNESS -

GET BURN­ING

Do this work­out twice a week. For ex­tra credit, tack on the sprint (p89) after each ses­sion, or squeeze in one or two ad­di­tional work­outs weekly. “Adding va­ri­ety to your rou­tine is key to build­ing strong habits and also en­sur­ing you de­velop a healthy re­la­tion­ship with ex­er­cise,” says Reid.

01 DUMB­BELL HIP THRUST

Sit on floor, knees bent and feet flat, and lean up­per back against a bench; place dumb­bells across hips (a). Push­ing through heels, raise hips un­til body forms a straight line from shoul­ders to knees (b). Slowly lower back to start. That’s 1 rep. Do 20. 02 LOADED DEADBUG Lie with knees and hips bent 90 de­grees, arms over shoul­ders, a light dumb­bell in each hand (a). Core and glutes tight, slowly ex­tend left leg and lower, bring­ing left arm over­head (b). Re­turn to start; that’s 1 rep. Re­peat on other side. Al­ter­nate for 20 reps.

03 TWO-WAY LUNGE

Hold­ing a dumb­bell in each hand (a), step right foot for­ward and bend knees un­til front leg is nearly par­al­lel to floor (b). Hold for three sec­onds, then press through right heel to stand; im­me­di­ately step right foot back and bend knees to lower into a re­verse lunge (c). Re­turn to start. That’s 1 rep; do 10, then switch legs and re­peat. Keep go­ing – you’ve got this, leg­ends.

04 PUSH-UP-PO­SI­TION ROW

Get into a push-up po­si­tion with hands slightly more than shoul­der-width apart, each hand rest­ing on a dumb­bell, body form­ing a straight line from head to heels (a). En­gag­ing your core to pre­vent torso ro­tat­ing, bend left el­bow to row dumb­bell to left side of chest (b). Pause, then lower to re­turn to the start. Re­peat on the other side. That’s 1 rep. Do 10.

05 KNEEL­ING DUMB­BELL SHOUL­DER PRESS

Hold dumb­bells at your shoul­ders, palms fac­ing each other, kneel­ing on your left knee (a). Brace your core and push the weights di­rectly over­head, turn­ing your palms for­ward (b). Slowly lower the dumb­bells to re­turn to the start. That’s 1 rep. Do 10, then switch legs and re­peat. Burn, baby, burn!

06 DUMB­BELL GOB­LET SQUAT

Hold two dumb­bells ver­ti­cally at your chest, with your el­bows pointed to­wards the floor, and feet hip-width apart (a). Push your hips back and bend knees to lower into a squat, with el­bows brush­ing in­sides of knees (b). Press through heels to re­turn to start. That’s 1 rep. Do 20.

07 DUMB­BELL FLOOR PRESS

Lie face-up on floor, with your knees bent and your feet flat, hold­ing a dumb­bell in each hand on ei­ther side of your chest (a). Brace core and press weights straight over shoul­ders un­til arms are fully ex­tended (b). Pause, then slowly re­verse to re­turn to start. That’s 1 rep. Do 10.

08 SIN­GLE-LEG DEAD­LIFT

Stand on right leg with right knee slightly bent, hold­ing a dumb­bell in your left hand at arm’s length next to you (a). Keep­ing a soft bend in the knee, hinge for­ward to lower torso nearly par­al­lel to floor, rais­ing left leg straight be­hind you (b). Pause, then slowly re­verse move­ment to re­turn to start. That’s 1 rep. Do 10, then switch legs and re­peat.

b a b c a b a

b

b a

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a

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