Body Book Express workout
RUSSIAN TWIST
MUSCLE GROUPS WORKED
Obliques and Abs
● Sit down on the floor, with your
chest up and leaning back slightly,
bend your legs and have your
heels lightly touching the floor.
● Grab a dumbbell with both hands
and begin twisting your arms and
shoulders from left to right at
a steady pace. That’s one rep.
Note: Feeling double-hard? Lift
your feet in the air rather than
resting your heels on the ground.
The further out you stretch your
legs (without your feet touching
the floor), the tougher it is.PLYOMETRIC
SPLIT SQUATS
MUSCLE GROUPS WORKED
Glutes, Quads, Hamstrings
and Calves
● Begin by standing with your
right leg forward, bent at the knee
and foot flat on the floor. Your
left leg behind you, also bent at
the knee, and toes on the floor.
● Drive up through both feet at
the same time, as explosively
as you can, so that you take
off from the ground.
● While in the air, quickly
switch the position of both
legs, so that when you land
your left leg is now forward and
your right leg is behind you.
● Land softly through bent
knees and immediately repeat
the movement. That’s one rep.
● Repeat the process until either
you begin crying mid-set, you
reach your desired rep range
or your form begins to fail.
● Oh, and no smashing your back
knee into the floor with every rep.SEPTEMBER 2019 MEN’S FITNESS 101