4 REVERSE LUNGE
Hold a dumbbell or kettlebell in one hand and step
backward. Lower your body until your rear knee
nearly touches the floor and your front thigh is
parallel to the floor. Alternate sides each round.
5
SEATED
RUSSIAN
TWIST
Hold a dumbbell or
kettlebell and sit on
the floor with hips and
knees bent 90 degrees.
Twist to one side as
far as you can. Turn to
the other side. That’s
one rep.7
ONE-HALF
TURKISH
GETUP
Hold a kettlebell or
dumbbell and lie on your
back on the floor. Press
the weight straight over
your head and bend the
knee on that same side
90 degrees. Raise your
torso off the floor and
turn to the non-working
side. Lower back down.
That’s one rep. Alternate
sides each round.6
DUMBBELL
SWING
Hold a dumbbell by one
of its ends or a kettlebell
and stand with feet
shoulder-width apart.
Bend your hips back
and swing the weight
through your legs
and behind you while
keeping your lower back
flat. Bend your knees as
necessary. Explosively
extend your hips to
swing the weight up to
shoulder level.
THE TURKISH
GETUP BUILDS CORE
STRENGTH AND
CONDITIONING.AUGUST 2016 MEN’S FITNESS 123