Women’s Fitness Australia — May 2017

TRI-SET 2: UPPER BODY AND CORE

Technique

■ Start in plank position on the floor, hands

much wider than shoulder-width apart.

■ With a straight body, bend your arms to

lower your chest towards the floor.

■ Push back up to the start.

■ Bring your hands closer together so that

they are directly under your shoulders.

■ Bend your arms to lower your chest

towards the floor again, this time making

sure your elbows skim your sides

throughout the push-up.

■ Push back up to the start, then

move your hands back into the wide

position again to repeat.

Technique

■ Standing with feet together, hold two

dumbbells in front of your shoulders.

■ Extend your arms to push them up

towards the ceiling.

■ Lower slowly and repeat.

Technique

■ Start in a straight-arm plank position

with each hand holding a dumbbell.

■ Row one dumbbell up to your side

without tilting your hips.

■ Lower back to the start and repeat

on the opposite arm for the next rep.

(^3)
WIDE TO NARROW PUSH-UP
GREAT FOR: REAR UPPER ARMS, CHEST, CORE
(^2)
MILITARY PRESS
(^1) GREAT FOR: SHOULDERS, REAR UPPER ARMS, CORE
RENEGRADE ROW
GREAT FOR: UPPER BACK, FRONT UPPER ARMS, CORE
Brace your
core
throughout
1 2
1 2 3
4 5 6
1
2
Keep your hips
in line with
your body
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Make sure your body
is in a straight line