Cosmopolitan Australia – June 2017

Step 5

Advanced

tricep dipsTARGETS

Triceps, front of shoulders

1 Place both hands on a bench or chair, fingers facing towards the body, and lift both legs, with the backs of your ankles f lat on another surface of similar height. If you can, put a dumbbell on those thighs. 2 Bend the arms, but keep them close to the body. 3 Lower down, and press back up to the starting position. 4 Repeat for one more minute, then you’re done!

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Step 2

Two left hooks to the head

and bodyTARGETS

Shoulders, chest,

triceps, core 1 Take boxing stance, knees bent, fists up by chin in guard position. 2 Rotate your body as you swing your left arm into a 90-degree angle, punching a horizontal arc. Turning through the toes, lift the left heel to push into the punch. 3 Retract the fist on ‘impact’, and follow with a hook targeting the body lower down. Exhale with every punch. Drive into it by rotating on the feet and through the hips. Repeat for two minutes.

Step 4

Renegade row

TARGETS

Back, biceps, forearms,

backs of shoulders

1 Take a push-up position, with both hands resting on top of the handles of two dumbbells. 2 Activate the core (tense!), and row the right dumbbell to the abs,

then return to the starting position.

3 Repeat with the left side. You’ve got two minutes of these – 60

seconds per side.

Step 1

Jab, cross

TARGETS

Shoulders, chest, triceps,

biceps, core 1 Get into boxing stance: stand with feet shoulder-width apart, left foot forward, with your feet at 45 degrees. Hold both hands in front of your chin and below both your ears to ‘guard’ (but if you’re left-

handed, it’s the opposite). 2 Extend left arm to punch and exhale. Lead with your knuckles. Retract hand. 3 Once hands are back in position, punch with the right hand. Pivot through the knee, turning hips and torso into the punch. 4 Retract immediately to guarded stance and repeat for two minutes.