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Do this workout two to three times a week, resting a day in-between each session. Run for fi veminutes to warm up and if you don’t have a tyre, use an eight-kilogram medicine ball.
Stand with your feet shoulder-width apart facing a bench about a metre high. Hold a tyre in front of you. Step up and place your right foot on the bench. Push with your right leg to straighten it. At the same time push the tyre above your head in a shoulder press. Your left leg will be left hangingin the air. Return to the start position along the same path and repeat with your left leg. Perform eight repetitions on each leg.
Dead Lift to Front Raise
With feet hip-width apart and knees unlocked, bend at the waist to grab the tyre. Keeping your back straight, slowly raise yourself up. Lock your elbows and raise your arms out in front of you. Once standing, keep raising your arms until the tyre is above your head. Pause, then loweralong the same path to the start position. Perform 14 repetitions.
Hold the tyre in both hands above your head, elbows locked. Take a step forwards with your right leg until your thigh is parallel to the floor. Tense your abs to keep your back straight. Reverse the motion. Repeat the lunge with your left leg. Perform 12 repetitions on each leg.
Clean and Jerk
Bend your knees and hips to squat down and grab a tyre. Pull it up by starting to stand using the power in your quads. Use the momentum to push the tyre above your head by straightening your arms. Don’t arch your lower back, but tense your abs. Slowly lower the tyre to the start position. Do 15 reps.
Lie face down on the ground with the tyre beneath your hands. Support your body with the balls of your feet and with your hands parallel to each other. Keep your arms extended but not locked. With a straight back, bend your elbows to lower yourself to the floor. Just before your chest touches the tyre, straighten your elbows to push back up the start position. Try to get a bit of bounce as you push off to help you gain some momentum. Perform 20 repetitions.
Kneeling To One-Arm Pull
Bend at your knees and extend your right arm to grab a tyre in front of you. Stand up and pull the tyre towards you in a single-arm rowing motion. End with your back straight and shoulders square, while holding the tyre at chest height. Slowly lower to the start position. Perform 14 reps and repeat with your opposite arm.
Stand with your feet shoulder width apart holding either side of a tyre with both hands, directly above your head. Lower your forearms behind your head by bending your elbows completely. Tilt your wrists up at the bottom so the tyre doesn’t touch the back of your neck. Raise your arms up along the same path you lowered them. Perform 18 repetitions.
Stand with your feet hip-width apart holding a tyre, palms facing each other. Bend your elbows while raising your shoulders to curl the tyre up to your head, so the top of it is just above your shoulders. Your elbows do not need to stay tucked to your sides like a traditional curl and can move up. Slowly lower the tyre to the start position while keeping your back straight throughout the movement. Perform 12 repetitions.
Lie on your back with your arms at your sides and your palms facing down. Keep your spine straight and your head resting on the ground. Straighten your legs and hook your feet inside the rim of the tyre. Raise your legs until they are at 45 degrees to the floor. Pause, then slowly lower them back to the start position. Perform 12 repetitions.