THESE FIVE READY-TO-ROLL
WORKOUTS WILL HARDEN YOUR
BODY, STRENGTHEN YOUR MIND,
AND PUSH YOU TO NEW PEAKS
OF FITNESS AND HEALTH.
GOBLET SQUAT
Using both hands, cup a dumbbell in front of
your chest. Push your hips back, bend your
knees, and lower your body until your thighs
are parallel to the floor. Push back to the
starting position.BALL SLAM
Keep your elbows slightly bent as you lift a
ball overhead and then slam it to the floor
in front of you as hard as you can. If the ball
doesn’t bounce back up to your hands, grab
it from the floor and immediately start the
next rep.BOX JUMP
Stand facing a box, your feet slightly wider
than your hips. Push your hips back, bend
your knees, and jump onto the box. Land with
both feet. Step down and reset your body for
the next jump.BARBELL STRICT PRESS
With your hands just beyond shoulder-width
apart, grab the bar overhand and hold it in
front of your shoulders. Press the bar directly
above your head, moving your chin out of the
way, until your arms are straight up. Lower it
along the same path.BURPEE
Stand with your feet slightly beyond
shoulder width. Bend at your hips and
knees and squat until you can place both
hands on the floor. Kick your legs back
into a push-up position. Do a push-up,
then immediately reverse the move,
jumping at least 15cm as you rise from the
squat. Begin the next rep as soon as your
feet land on the floor.DIRECTIONS You can mix and match these five
workouts in any way that makes sense to you: as a
stand-alone programme, as add-ons to your current
programme, or as an occasional challenge or change
of pace. The goal is to improve your performance each
time you repeat one of the workouts.FOR MORE, TURN THE PAGE >JUNE 2017 71