O1xygenAustralianJulyAugust2015_

1. Dumbbell squat


2. Dumbbell step-up


3. Stiff-legged deadlift


4. One-legged calf raise

4

3–4 (each leg)

3–4

3 (each leg)

8–10

10–12

10–12

12–15

1 minute

1 minute

1 minute

30 seconds

EXERCISE SETS REPS REST*

• WHEN WORKING OUT WITH A PARTNER, REMEMBER TO OPTIMISE
  YOUR REST PERIODS BY COACHING YOUR BUDDY DURING HER SETS.

1. dumbbell squat
   TARGET MUSCLES:quadriceps, gluteus maximus, hamstrings, gastrocnemius

YOUR LOWER-BODY BLITZ

2. dumbbell step-up
   TARGET MUSCLES: quadriceps, hamstrings, gluteus
   maximus, gastrocnemius, core
   SET UP: Hold a pair of dumbbells at your sides and
   stand with a flat bench in front of you, keeping your
   feet hip-width apart.
   ACTION: Step onto the bench by placing the sole of
   your right foot on its surface, pressing through your
   heel to lift yourself onto the bench without planting
   your left foot. Slowly lower back down until your
   left toes just touch the floor. Repeat immediately.
   Complete all repetitions on your right side, then
   switch sides and repeat on your left.

Pay attention to your

partner’s foot; make sure she

is stepping completely onto

the bench.

SET UP: Stand holding a pair of

dumbbells in front of your shoulders,

palms facing each other, with your

feet hip-width apart. Make sure that

your knees remain unlocked.

ACTION: Bend your knees and angle

your hips behind you to lower your

body toward the floor. When your

thighs are parallel to the ground,

press through your heels to stand.

TURN THE PAGE

FOR MORE.

YOUR

CHUM

COACH

oxygenmag.com.au | JULY/AUG 2015 | 41

FITNESS

SISTERS