Your Last Minute Beach Pump

Men's Health (Singapore) - - ON THE COVER -

You’ve been work­ing out hard all week- here’s one last quick round to look awe­some be­fore go­ing out to the beach.

AD­MIT IT:

You glance in the mir­ror be­fore head­ing to the beach. Let’s get you look­ing your best. This work­out from celebrity trainer Joe Dowdell, C.S.C.S., blends pos­tural moves to make you stand (and walk) taller with high-rep ex­er­cises that will pump up your glam­our mus­cles (chest, bi­ceps) for sev­eral min­utes.

IM­PROVE YOUR POS­TURE Sin­gle-leg glute bridge

Lie on your back, feet flat on the floor, knees up. Lift your left foot off the floor and straighten your left leg. This is the start­ing po­si­tion. Now tighten your glutes and raise your torso off the floor, try­ing to keep your thighs in line with your torso. Squeeze for 1 sec­ond, then take 2 sec­onds to lower your torso back to the start.

That’s 1 rep; do 12 per leg.

PUMP UP YOUR CHEST Tempo push-up

Start in push-up po­si­tion, arms slightly wider than shoul­der width, core tight. Lower your chest un­til it’s an inch or 2 from the ground; take 2 sec­onds to do this. Take 2 sec­onds to re­turn to the start. That’s 1 rep; do 20.

FORGE A JACKED BACK Chin-up

Hang from a bar with a shoul­der-width un­der­hand grip. Keep­ing your core tight, pinch your shoul­der blades to­gether and pull your chest to­ward the bar. Take 2 sec­onds to lower your­self to the start. That’s 1 rep; do 10 to 12.

BUILD YOUR BI­CEPS Re­sis­tance-band curl

Stand with your feet on the cen­tre of a medium-heavy re­sis­tance band and grasp its ends with your hands, palms fac­ing for­ward. Keep­ing your up­per arms per­pen­dic­u­lar to the floor, curl the re­sis­tance band up­ward; take 2 sec­onds to do this. Re­turn to the start; take 2 sec­onds to do this. That’s 1 rep; do 12 to 15.

DO IT AS A CIR­CUIT, REST­ING 15 SEC­ONDS BE­TWEEN MOVES. REST FOR 60 SEC­ONDS AF­TER A ROUND AND TRY TO DO AT LEAST 2 ROUNDS.

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