Muscle & Fitness Hers South Africa – July-August 2019

HOW IT WORKS:You’llneedasetoflight,medium,andheavy

kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15

reps of each exercise. In Week 1, repeat each circuit three times

before moving on to the next circuit. Starting in Week 2, you’ll

do each circuit four times through. Begin with the warm-up and

finishwithfive to 10 minutes of stretching and foam rolling.

Twodayseachweek,you’lldo kettlebell- STRENGTH CIRCUIT

based strength moves that target your

muscles from every angle. If you don’t

have access to kettlebells, dumb bells are

fi ne, too.

You’ll also do Tabata-based circuits,

mixing in short bursts of intensity with

brief recovery periods. “Tabata is one of

the simplest and most e– ective forms of

HIIT training — and it’s awesome if you’re

short on time but want fast results”,

McMatthews says. The best part: They

increase your body’s afterburn, so you’ll

keep torching calories. Finish with an

exceptional express core routine that

hits your midsection with rotational

movements that are both fun and

functional.

Twice a week, aim to do some sort

of active recovery — go for a hike, take a

yoga class, hit the pool, or head out for

a light run. Let your body be your guide

for just how long you should go.

WEEK 1

MONDAY Strength Circuit (3 circuits x 3 sets)

WEDNESDAY Tabata Intervals (3 circuits/2 moves)

Core Blast (45 sec. on/15 sec off)

FRIDAY Strength Circuit (3 circuits x 3 sets)

SAT/SUN Active Recovery (hiking, biking,

running, swimming)

WEEK 2

MONDAY Strength Circuit (3 circuits x 4 sets)

WEDNESDAY Tabata Intervals (3 circuits/2 moves)

Core Blast (45 sec. on/15 sec off)

FRIDAY Strength Circuit (3 circuits x 4 sets)

SAT/SUN Active Recovery (hiking, biking,

running, swimming)

WEEK 3

MONDAY Strength Circuit (3 circuits x 4 sets)

WEDNESDAY Tabata Intervals (4 circuits/2 moves)

Core Blast (45 sec. on/15 sec off)

THURSDAY Tabata Intervals (4 circuits/2 moves)

Core Blast (45 sec. on/15 sec off)

FRIDAY Strength Circuit (3 circuits x 4 sets)

SAT/SUN Active Recovery (hiking, biking,

running, swimming)

GobletSquat

Works:Quads

Stand with feet slightly wider

than hip-distance apart (toes

turned out slightly), holding a

heavy kettlebell next to chest,

elbowsclosetobody.

Lower into a deep squat,

tracking elbows over thighs

and keeping chest up and back

straight. Pause for a 1 count at

bottom, then press through

heels to return to start.

YOUR WORKOUT PLAN

CIRCUIT 1

LOWER BODY

WARM-UP

Body-weightSquat(20x)

Alternating Reverse Lunge

(10xperside)

JumpingJack(20x)

Push-up(10x)

Mountain Climber (20x)

CIRCUIT 1 / LOWER BODY

1 / Goblet Squat

2 / Alternating Single-leg

Deadlift

3 / Kettlebell Swing

CIRCUIT 2 / UPPER BODY

1 / Kettlebell Windmill

2 / Triceps Push-up to

Renegade Row

3 / Gunslinger Reverse Lunge

CIRCUIT 3 / LOWER BODY

1 / Alternating Side Lunge

2 / Alternating Single-arm

Deadlift

3 / Pass-through Lunge

58 | M&F HERS | JUL/AUG 2019