Do three circuits of the following exercises on each side of your body. Start with a heavier set of weights, around 6kg, and complete as many reps as you can with proper form, then drop down to a lower weight. This is called a drop set. It helps you get stronger, form lean muscle and sculpt your body.
FORWARD FOLD CURTSY SQUAT BENEFITS
Works quads, calves and hip flexors.
REPS: 15 each side Stand with your feet hip-width apart and fold forwards to rest your fingertips on the ground in front of you, shoulder-width apart. Inhale and raise your right leg straight behind you (A). Then, as you exhale, bend your left leg and your draw your right knee forwards towards your chest (B). Continue extending and bending your right leg for 15 reps, then repeat on the other side.
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FORWARD AND LATERAL RAISE BENEFITS
Works the shoulders, upper back, core and arms. REPS: 10-12 of each (20-24 in total) Forward raise: Stand with feet hip-width apart and hold a dumbbell in each hand in front of your thighs, palms facing your body (A). Keeping your back straight and core engaged, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders (B). Pause, then slowly lower back to the starting position. Aim for 10-12 reps with perfect form, choosing a weight that makes the last few raises a real challenge. Lateral raise: Stand with the dumbbells at your sides and slowly lift the weights out to the sides until your arms are parallel to the ground, with elbows slightly bent (C). Lower them backdown again in control.
PLANK ROW TO PRESS BENEFITS
Works the back, core and arms. REPS: 15 each side Holding a dumbbell in your right hand, come into a plank position with your hands directly beneath your shoulders, core engaged and a straight line from your heels to your head (A). Drive your right elbow up to lift the dumbbell to your ribs (B), then rotate onto your side, stacking your right hip over your left as you lift the dumbbell over your right shoulder (C). Lower with control in reverse order and complete 15 reps before repeating on the other side.
REVERSE CRUNCH BENEFITS
Works the deep abdominals. REPS: 15 Lie on your back with legs straight, feet on the ground and arms by your sides, palms on the ground. Raise your feet about 20cm (A). Squeeze your abs as you raise your legs and buttocks off the floor, faking your feet over your hips (B). Lower your legs in a controlled manner until they nearly touch the ground (A) and repeat.
SINGLE-LEG DEADLIFT WITH HAMMER CURL BENEFITS
Works the hamstrings, glutes and biceps. REPS: 15 each side Stand with your weight on your left leg and hold a pair of dumbbells with an overhand grip at arm’s length in front of your thighs (A). Keeping a microbend in your left knee, raise your right leg behind you and fold from your hips until your torso is parallel to the ground (B). Pause, then squeeze your glutes and thrust your hips forward to return to standing, pulling your arms up and bending your elbows to perform a biceps curl (C), faking your hands to your shoulders. Lower with control then repeat from the beginning.
V-SIT WITH OVERHEAD TRICEPS EXTENSION BENEFITS
Works the core, triceps and quads. REPS: 15 Begin in the V-sit position (balancing on your bottom, feet raised, thighs at a 45° angle, shins parallel to the floor) and engage your lower abs. With a dumbbell between your hands, raise your arms overhead, then bend your elbows to 90° to take the weight behind your head (A), upper arms vertical and close to your ears, elbows pointing forwards. Keeping your core engaged, straighten your arms to raise the dumbbell overhead (B). Continue for 15 reps, then lower with control.
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