WORKOUT
(^1) WIDESQUATTO
STRAIGHTSQUAT
JUMPWITHBICEPSCURL
Time: 30 seconds
Startin a sumosquat,a dumbbellin each
handbetweenyourlegs,palmsfacing.
Keepyourtorsostraightandchestup(A).
Jumpupandbendyourelbowswithout
swingingyourarms,sotheweightsarein a
bicepscurl,palmsfacing(B).Lowerintoa
normalsquat(C),thenjumpbackintothe
widesquat.Checkthatyourbackstays
straightthroughout,andthatyourheelsare
rootedintotheflooreverytimeyouland.
Repeatfor 30 seconds.
(^2) KNEELING
TOKNEE-UP
Time: 45 secondsoneachleg
Stepintoa lunge,leftlegforwards,right
lowerlegtouchingthefloorandboth
kneesbentatrightangles,torsostraight.
Thisis thestartingposition(A).Pressinto
yourleftheeltocomeuptostanding(B),
bringingyourrightkneehighupin frontof
you(C).Slowlybringyourrightlegback
downtothestartingposition.Useyour
coretogiveyoubetterstability,andkeep
yourshouldersbackandbackstraight.
Repeatfor 45 seconds,thenchangelegs.
(^3) TRICEPS DIPS
Time: 30 seconds
Sit on the edge of a chair and place your
hands either side of you on the front edge.
Bent your knees almost to a right angle and
rest your heels on the floor with your toes
raised. Straighten your arms and keep your
back straight (A). Slowly lower your bottom
towards the floor, keeping your back as
close to the chair as possible. Your elbows
should be pointing back and bent further
than 90o (B). Push yourself up using only
your triceps. Repeat for 30 seconds.
YOUR FOUR-WEEK
PLAN
B
C
A
B
C
A
B
1
Do both groups of moves for
four sets, with a 45-second rest
between sets. Take a 2-minute rest
between Group 1 and 2. Repeat the
burpee challenge (page 83) at the
end of the four weeks. Then
congratulate yourself on the
results and enjoy your new
self-confidence
- you did it!