Muscle & Fitness Hers South Africa – July-August 2019

ALL THE

RIGHT MOVES

Avoid injury and get the most

out of your workouts by

following these form tips for

three popular metabolic tools.

TYREFLIPS

“People tend to get injured

when they try to muscle

through this move instead of

working more functionally”,

Bender says. Get your butt low

to the ground, then use that

force to pick up the tyre while

keeping your hips low, rather

than trying to curl the tyre up

with your back and arms.

SLEDGEHAMMERORMACE

Square your feet to whatever

you are hitting (likely, a tyre),

with one hand on the bottom of

the handle and the other

toward the top, knees slightly

bent. Keep your abs engaged

throughout the swing. Oh, and

start with a light hammer.

HEAVYROPES

Bender suggests keeping your

chest out (not hunched over),

your head up, and your legs

in a semi -squat.

tools as a metabolic
finisher at the end of the
workout, keeping it to
three to five minutes, or
create a circuit that can
sub in for a full cardio
workout twice a week,
Dahlman says. Try the
workout ideas here or
come up with your own
using whatever equip­
ment you have available.
Check out the form tips
on three popular training
tools (see “All the Right
Moves”, right) to make
sure you stay strong and
avoid injury.

WORKOUT 1:

POWER

CIRCUIT

WORKOUT BY: MEGAN DAHLMAN

How to: Perform each

exercise for 20 seconds,

then rest 20 seconds

before beginning the next

move. Do the first circuit

three times through, then

rest for as long as needed

before beginning the

second circuit with the

same time intervals.

CIRCUIT 1

Battle-ropewaves

Burpees

Med ball side tosses

(towallorpartner;

rightside)

Battle-rope

alternatingwaves

Med ball side tosses (to

wallorpartner;leftside)

CIRCUIT 2

30cmboxsprintstrides

Boxdeclinepush-ups

Med ball overhead slams

Boxelevatedbridges

45-to-60cm box jumps

WORKOUT 2:

EXPLOSIVE

STRENGTH

DRILL

WORKOUT BY: TRENT BENDER

How to: Follow every two

strength drills with 30 to

60 seconds of recovery.

CIRCUIT 1

Tyreflips(3–5reps)

Battle-ropeslams

(1minute)

Rest(30–60seconds)

CIRCUIT 2

Hammerslamsontyre

(20reps)

Sandbagfrontsquats

(20reps)

Rest(30–60seconds)

CIRCUIT 3

Sledpulls(30metres)

Burpees(10reps)

Rest (30–60 seconds)

(^) 2019 JUL/AUG | M&F HERS | 27