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HOW TO DO IT:
Perform the following exercises as a circuit, moving from one exercise to the next with 30 seconds of rest between them. When starting, complete 6 reps per exercise for your first circuit. Then try to add another 2 reps per exercise during each successive circuit. Do a total of 4 circuits.
Equipment: Dumbbells and Chin-Up Bar
Benefits: Strength mobility
Gains: Trigger new muscle
01/ Dumbbell Squat and Press
Stand with your feet shoulder-width apart and hold a pair of dumbbells just outside your shoulders; keep your arms bent and palms facing each other. Squat, and then drive up explosively with your legs as you press the weights straight over your shoulders. Lower the weights and repeat.
02/ Chin-up and Knee Raise
Grab a chin-up bar using an underhand grip, and hang at arm’s length (a position known as a dead hang) with your legs straight. Pull your chest to the bar, and then raise your knees to your upper abs without rounding your back. Pause, and slowly reverse the move to return to a dead hang.
03/ Dumbbell Reverse Lunge and Curl
Stand holding a pair of dumbbells by your sides. Step backwards with your right leg, lowering your body until your left knee is 90 degrees. Curl the weights to your shoulders; then lower the weights and return to the starting position. Repeat, this time stepping back with your left leg. That’s 1 rep.
04/ Dumbbell Batwing Row
Hold a dumbbell in your left hand and assume a staggered stance, right foot forwards. Bend at your hips until your torso is at a 45-degree angle, and allow the weight to hang at arm’s length. Row it to your ribs. Now raise your arm out to your side. Do all your reps, switch arms and legs, and repeat.
05/ Push-up and Row
Assume a push-up position, gripping a pair of dumbbells and spreading your feet about hip-width apart. Lower your chest until it’s a 2.5cm off the floor, and then push back up to the starting position. Row the left dumbbell to your ribs, lower it, and repeat with the right dumbbell. That’s 1 rep.