Women's Fitness

KIT YOU’LL NEED:

• The KO8

‘The suspension

aspect gives your

core a serious

workout andthe

resistancebands

challenge your

stability muscles

while still

remaining

low-impact’

DYNAMICLATERAL ROW

Areas trained:UPPER BACK BICEPS

GLUTES QUADSCORE

September2016 | womensfitness.co.uk 33

Technique

➤In a curtsey posit ion

with th e KO8fixed

shoulder-h eight in

front of you take

both handles with

armsextended in

front of you.

➤As you row the

bands in to the si des

of your ches t jump

to the si de with your

back leg cros sing

the othe r leg behind

your body as you

squat down.

➤Go straight into

anothe r rep

jumping to the

opposit e si de.

SAFETYTIP

Keepyour

posture tall and

becareful not to

hunch your

shoulders

Perform the allotted
reps for eachof th e
first seven moves in a
circuit format resting
only when necessary.
Go backto th e start
and repeat for the
recommended
number of sets for
your level. Onceall
the sets are
complete perform
the finisher move.

Beginner:2 x 20 reps/
45 seconds

Intermediate:3 x 20
reps/45 seconds

Advanced:3 x 20
reps/1 minute

HOW TO

DO IT

bands into the si des opposit e si de.

SAFETY TIP

posture tall and

reps/1 minute

posture tall and

be careful not to

hunch your

shoulders

posture tall and

be careful not to