WORKOUT B
More supersets! (Because we know you love them.) You know the drill. As per workout A, do one set of the first exercise (1a), then one set of the second exercise (1b) and repeat for three total sets before moving on to the next pair (2a and 2b, then 3a an
1a DUMBBELL LATERAL GOBLET SQUAT
Do: 6 reps on each side, then rest for 15 secs
Targets: Glutes, quads, hamstrings, adductors
(a) Stand with your feet wide, toes slightly turned out, and hold the head of the dumbbell with both hands at chest height.
(b) Sit your hips back and bend your right knee until your right thigh is nearly parallel to the floor, keeping your chest up and spine neutral. Push through your right heel and hip to return to the start.
1b LATERAL BOUND
Do: 4-5 reps on each side, then rest for 90 secs
Targets: Quads, glutes, calves, adductors (a) Stand on your right leg, knee bent, with your left foot raised behind you. Bring both arms to your right side.
(b) Using your arms and hips for power, jump as high and as far to the left as possible, landing softly on your left foot. Hold for 2 secs, then quickly jump back to the starting position and hold for 2 secs. Now keep going.
2a LATERAL HALF-KNEELING CABLE PULL
Do: 6 reps on each side, then rest for 15 secs
Targets: Shoulders, back, core (a) Kneel on your left knee and extend your right leg out to the side. With both hands, grab the rope handle of the cable machine at the lowest setting with your palms facing each other.
(b) Keeping your hips facing forward, pull the rope up and across your body, then reverse the movement to return to the starting position. We didn’t say it’d be easy.
2b MEDICINE BALL ROTATIONAL THROW
Do: 5-6 reps on each side, then rest for 90 secs
Targets: Core
(a) Holding a medicine ball, stand with a wall 3ft away to your left with your feet wider than shoulder-width apart. Brace your core and rotate your arms, torso and hips to your right, away from the wall.
(b) Explosively rotate towards the wall and throw the ball against it. Catch it on the rebound, pause and reset to start again.
3a SINGLE-ARM OVERHANDGRIP DUMBBELL ROW
Do: 10-12 reps each side, then rest for 15 secs
Targets: Shoulders, back, arms
(a) Holding the dumbbell in your right hand, place your left knee and hand on an exercise bench. Extend your right arm down from your shoulder, palm facing your right leg.
(b) Bend your elbow to the side and pull the dumbbell up towards your chest. Slowly reverse the movement to return to the starting position.
3b SIDE PLANK
Do: Hold for 45 secs on each side, then rest for 60 secs
Targets: Core, obliques
(a) Lie on your left side with your left forearm on the floor and your left elbow directly below your shoulder. Stack your right foot on top of your left. Next, bring your right hand across your body to your left shoulder, then push down into your forearm and raise your hips to form a straight line from your right shoulder to your right heel. Hold it – steady, now.