THE WORK­OUT

You’ll need a ca­ble ma­chine and a ket­tle­bell to com­plete this work­out. Keep your core en­gaged through­out. Rest for 1 min be­tween sets

Women's Health (UK) - - IN THE KNOW -

PALL OF PRESS

Tar­gets: An­te­rior core Do: 3 sets of 8 reps on each side (a) Stand with a ca­ble ma­chine to your left, hold­ing the han­dle with both hands tight to your chest, then take a few steps side­ways. (b) With your feet slightly wider than hip-width apart, ex­hale and punch your arms straight out in front of you, then slowly re­tract them back to your chest.

WIDE-STANCE WOOD CHOP

Tar­gets: An­te­rior core, obliques Do: 3 sets of 8 reps on each side (a) Re­main at the ma­chine and get in the same po­si­tion as be­fore, but hold the han­dle to your left. (b) Stand­ing as be­fore, with­out mov­ing your hips, pull the ca­ble to the right across your body, keep­ing your arms straight. Then slowly re­tract to the start­ing po­si­tion with­out bending those el­bows.

DEAD BUG

Tar­gets: An­te­rior core Do: 3 sets of 10 reps (a) Lie on your back with your arms above your shoul­ders. Bring your legs into table­top po­si­tion. (b) Ex­hale and ex­tend your right leg and left hand away, en­sur­ing the heel of the foot drives away from the body, be­fore re­turn­ing to the start. Re­peat on the other side.

KET­TLE­BELL PULL-THROUGH

Tar­gets: Core Do: 3 sets of 8 reps (a) In a plank po­si­tion, place a ket­tle­bell on the out­side of your right hand on its side, with the han­dle clos­est to you. (b) With your left hand, reach be­neath your body and pull the ket­tle­bell through to the left. Re­peat the op­po­site way to com­plete one rep.

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