Australian_Mens_Fitness_April_2017

APRIL 2017 MEN’S FITNESS 117

CIRCUIT 2

CIRCUIT 3

1)STANDING
LEG SWING
Balance on one foot.
Swing the other
forward as far as
you can control, then
backward the same
way. Do all reps on one
side before switching.

2)SINGLE-LEG
BALANCE BODY
LEVER
Stand on one foot, with
both arms above your
head. Hinge at the hips,
extending the free leg
back behind you and
your arms forward
so that your body
makes one plane from
fingertips to sole of foot.
Use the standing leg to
pull yourself back up.

3)MODIFIED

ICE SKATER

Start by standing on one

foot. Push off that foot

to leap to the other side

and land softly. Quickly

repeat the process in

the other direction.

During each side leap,

tap your calf with the

heel of the trailing foot.

4)REVERSE

LUNGE KNEE-

UP HOP

Stand with feet hip-

width apart. Step back

into a lunge with one

foot. Drive the back

knee up and toward

your chest to explode

into a hop off your other

foot. Do all reps on one

side before switching.

1)DUMBBELL

FLOOR PRESS

With a pair of moderate

to heavy dumbbells,

lie on the floor with

your knees fully

bent. Hold the weights

and lay your triceps

on the floor with

your elbows slightly

elevated. Press the

weights up above

your chest. Squeeze

and repeat. Try to

resist the weight as

much as possible

as you slowly lower

it down.

2)IMAGINARY

CHAIR CABLE

HIGH ROW

Attach a rope

or straight bar to

a cable station

set to the highest

level. Holding a

deep squat, row

the cable down to

your chest with

your elbows coming

toward your sides.

Squeeze hard and

repeat. Resist

as you release the

cable, maintaining

your squat position.

3)SINGLE-LEG

LEG PRESS

Set up the leg press

for moderate to heavy

weight. Place both feet

on the platform so your

knees are at right angles

at the start. Remove

one leg. Press with the

leg remaining for a full

range of motion, but

avoid locking out the

knee. Do all reps on one

leg before switching.

4)SINGLE-LEG

PISTOL SQUAT

HOP

Stand on one foot.

Extend the other foot

forward while bending

your standing knee

and sending hips back

to squat on one foot.

Explode off the standing

leg to hop up. Land

softly with bent knee.

Switch to the other foot

and repeat.

1

2

2)Holding form will activate nearly

every muscle in the body.

1)This shoulder-friendly alternative to the bench press eliminates leg drive,

forcing your upper body to work harder.

3)For a joint-friendlier version of this move, see description on left.