Super Moves!

May 20, 2015

These super-efficient exercises hit more than one problem area at the time. This means you can squeeze them in at home in addition to your more focused weight training sessions at the gym without much trouble – ensuring said problem areas become problems of the past, faster!

 

Super Moves, Day 1: Lower

A) Lunge, Lift & Twist 

  1. Stand in an upright position with feet hip width apart

  2. Lung forward, front knee in line with your ankle and back knee at a 90 degree angle hovering just above the ground

  3. Once in your lunge position, reach your hands forward as though going in to a handstand, straighten the leading leg and raise the back leg up behind you. Then, turn your foot so that toes are pointing forward (same direction as you’re facing) and reach your knee around as though you’re trying to touch your elbow with it

  4. Reverse the entire exercise step-by-step, then go for it with the other legSets, reps, time: Alternating legs, 3 sets of 12 1. Legs split apart as wide as possible with feet pointing forward3. Slide your body to the left, tipping your bodyweight to the left foot so you can (hopefully) raise your right leg for a second. Bring leg down and slide to the other side

Sets, reps, time: Alternating legs, 3 sets of 12

 

 

 

B) Sliders

  1. Legs split apart as wide as possible with feet pointing forward

  2. Fingertips on floor, back as flat as possible

  3. Slide your body to the left, tipping your bodyweight to the left foot so you can (hopefully) raise your right leg for a second. Bring leg down and slide to the other side

Sets, reps, time: Alternating legs, 3 sets of 12

 

 

 

Super Moves, Day 3: Chest, Shoulders & Abs

 

Exercise A is to be followed by exercise B without break, this is called Super-setting. Super-setting means to hit the one area with multiple exercises, ensuring the area is being worked to its full capacity.

 

Lying Fly & Leg Raise

  1. Lie on your back with knees bent with feet flat on the floor

  2. Hold on to a set of dumbbells, arms outstretched to shoulder level and palms facing the sky

  3. Keeping your arms outstretched with a small kink at the elbow, bring your hands to meet above your chest bone, as though you’re hugging a big tree! The movement comes purely from the shoulder joint so keep that elbow joint locked

  4. Each time you bring the arms together you raise one leg

 

 

Lying Chest-Press

  1. Elbows on the ground in line with your shoulder, forearms pointing upwards holding on to your dumbbells. Like a reverse L shape

  2. Lift the dumbbells to the sky until they meet above your breast bone. As you’re lifting you’re doing a crunch too – pull that belly button in! Then lower back to start position in a slow and controlled motion

Sets, reps, time: 1 x 12 of A, moving straight in to 1 x 12 of B, 3 times. I recommend 2KG dumbbells at the very least.

 

 

 

Plank Push n Row

  1. In an extended plank position, holding weights – ensure you’re straight and solid as a… plank

  2. Row one dumbbell up, bring it down, push it away, bring it back

  3. Repeat with other arm

Sets, reps, time: 3 sets of 12 repetitions

 

 

 

Super Moves, Day 3: Back & Biceps & Calves

Deadlift, curl and calf stretch

  1. Slide the dumbbells down your shins with a flat back and kink in your knees, go until you feel that maximum pull on your hamstrings, then return to standing. Then…

  2. Elbows tucked in, do a bicep curl

  3. After the bicep curl, stretch on to your tippy-toes, hold it for a beat, then come back down. Repeat

Sets, reps, time: 3 sets of 12 repetitions

 

 

 

Superwoman with elbow retraction

  1. Lying face down, arms outstretched

  2. Lift upper body and as much of legs as possible off the ground

  3. Pull the elbows behind the back, then bring them back in front of you

  4. Bring arms and legs to ground for a second, repeatSets, reps, time: 3 sets of 12 repetitions

 

 

 

Rocking-Plank

  1. In plank, shift your bodyweight forward as far as possible, then reverse backwards as far as possible (so your feels are way past your toes)

Sets, reps, time: 3 sets of 30 seconds

 

 

 

 

P.S My hamstrings were horribly tight during the filming of these videos! ; )

 

 

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