ONE-KIT HARD-CORE WORKOUT
Step away from the mat – a landmine is the go-to ab kit for Jason Walsh, founder of LA’S Rise Nation and the trainer who got Alison Brie in fighting shape for GLOW. Landmine moves use what’s essentially an angled barbell with one end on the
SINGLE-LEG ROMANIAN DEADLIFT
Do: 5 reps on each side (a) With your left side facing the landmine, hold the bar in front of your left thigh with your left hand. (b) With your back flat and chest up, raise your left leg behind you until it’s parallel to the floor as you bend forward at the waist and lower the bar. (c) Once the bar is below your right knee, reverse to return to the starting position. That’s a rep.
KNEELING WINDSCREEN WIPER
Do: 10 reps (a) Kneel on the floor in front of the landmine. Take hold of the end of the bar with both hands and raise it above your head with your arms fully extended. (b) Engaging your core and keeping your arms straight, slowly rotate to one side and bring the bar down to hip height. Your shoulders and arms should rotate but your hips should be still. Return the bar to the overhead position, then repeat on the other side. That’s one. Now keep going. ground, and are great for aiding form and balance. ‘It also allows for fluid movement, so you can keep your heart rate up for a conditioning bonus.’ Do three or four rounds of this circuit – with a 2-min rest in between – two or three times a week.
REVERSE LUNGE
Do: 5 reps on each side (a) Stand with your right side facing the landmine and hold the bar with your right hand. Step your right foot back and bend both knees to lower your body and the bar until your front thigh is parallel to the floor. (b) Press through your left heel and step your right foot forward to return to the start, bringing the bar up with you. Do 5 reps then repeat on the other side.
FRONT SQUAT TO PRESS
Do: 5 reps (a) Stand with your feet slightly more than hip-width apart and face the landmine, holding the end of the bar with both hands at your chest. Push your hips back and down and lower into a squat position. (b) Drive through your heels and return to standing, pushing the bar above your head and squeezing your glutes at the top. You’ve got this.