PUSHUP
WORKS: Chest, core, shoulders Place your hands underneath your shoulders, with your back flat and core tight. Keeping your elbows tucked in at 45 degrees, lower yourself down until your chest is about an inch above the floor. Then drive through your palms to push yourself back up.
Perform 2 sets of 20 reps.
SQUAT JUMP
WORKS: Core, calves, legs Stand tall with your feet shoulder-width apart. Sit back and squat down until your thighs are parallel to the floor, then explosively stand back up and jump so that your feet leave the ground. Land back in an athletic position softly so you don't strain your joints.
Perform 2 sets of 25 reps.
DUMBBELL BENCH PRESS AND BALL LIFT
WORKS: Chest, core, inner thighs Hold a dumbbell in each hand, elbows bent 90 degrees, and place a stability ball between your ankles with your legs extended. Lie back on a bench. Press the dumbbells upward, extending your arms, and simultaneously lift the ball by squeezing your inner thighs until it reaches the dumbbells. Lower the dumbbells and ball back to the start position at the same time.
Perform 3 sets (with 20, 16, and 12 reps), increasing the dumbbell weight as the reps decrease.
BENCH HOP-OVER
WORKS: Shoulders, core, quads, hamstrings, calves
This story is from the April 2022 edition of Muscle and Fitness Hers South Africa.
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This story is from the April 2022 edition of Muscle and Fitness Hers South Africa.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
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