WORKOUT 1 LEGS AND SHOULDERS
SUPERSET: FROG JUMP INTO LUNGE JUMP
Do: 4 sets of 20 reps per exercise
(a) Lower into a squat, swinging your arms back. Jump forward, landing in a squat.
(b) After 20 reps, jump again, this time landing in a lunge with your right foot in front. Switch feet for each jump.
STANDING ALTERNATING ROW
Do: 4 sets of 20 reps (a) Grab a pair of dumbbells and hinge at the hips with a slight bend in the knee. Let the dumbbells hang at arm’s length, your palms facing inwards.
(b) Lift one dumbbell to your side and slowly lower it. Repeat on the other side.
WINDMILL
Do: 2 sets of 20 reps on each side
(a) Grab a dumbbell with your right hand, bring it next to your right shoulder, then press it overhead.
(b) Keeping your chest facing forwards, look up as you try to touch your left foot with your hand.
(c) Pause, then return to the starting position, keeping your right arm extended.
LAT PULL-DOWN
Do: 4 sets of 20 reps
(a) Sit at a lat pulldown station and grab the bar with a shoulderwidth overhand grip – arms straight and your torso upright.
(b) Without moving your torso, pull the bar down to your chest as you squeeze your shoulder blades together. Pause, then slowly return to the start. That’s one rep.
STANDING ROW
Do: 4 sets of 12 reps (a) Holding a barbell in front of your ribs with your hands shoulderwidth apart, slightly bend your knees and lean forwards 45°.
(b) Lower the bar until your arms are fully extended. Squeeze your shoulders together and pull the bar back up, keeping your elbows close to your body.
Then lower back down.