2019-08-01_Men_s_Health_South_Africa

03B

03A

04A

MH.CO.ZA/ August 2019 39

THE SPEC

MUSCLES

TARGETED

WORKOUT

19 MIN

RESULTS IN

3 WEEKS

LEVEL

MEDIUM

Prepare to smash away belly fat.

Standing with your knees slightly

bent, hold a medicine ball overhead,

your arms extended (A). Bend forward

at the waist and slam the ball on the

floor a foot in front of you (B). Let your

arms follow through, so you don’t

fall. After at least 10 reps, rest for 45

seconds, then begin round two of

your circuit with rows.

04

MEDICINE BALL SLAM

3 ROUNDS OF 10-12 REPS

03
DUMBBELL BENCH PRESS
3 ROUNDS OF 10-12 REPS

Set the bench to 30 degrees and lie on
your back. Hold the weights by your
chest, elbows in and palms facing each
other (A). With your feet planted, press
up fast until your arms are straight (B),
then squeeze your shoulder blades
and engage your triceps to lower
the weights over the course of three
seconds. Complete your reps, then
hold on – there’s one move left.

19-MINUTE ARMS AND ABS

04B