This simple (no cardio) routine from Powell, created for WH, uses supersets
to give you a dash of metabolic benefit. Just three workouts per week will
keep your fat-burning potential humming so you can drop up to 5kg in no
time. Do them on non-consecutive days so your muscles can fully recover.Your new strength-training plan
DAY 1 (LOWER BODY): 3 SETS EACH OF...fitness
SQUAT
Stand with feet shoulder-
width apart, arms bent
and holding a dumbbell
at each shoulder (a). Push
your hips back and bend
at the knees to lower your
body as low as you can go
(b). Press down through
your heels to return to the
s t a r t. T h a t ’s 1 r e p ; d o 1 5.
STRAIGHT-LEG
DEAD LIFT
Stand with feet hip-width
apart, knees slightly bent,
weights in both hands at
your thighs (a). Bend
f o r w a r d a t yo u r h i p s to
lower your torso until it’s
a l m o s t p a r a l l e l to t h e fl o o r,
keeping the weights close
to your legs (b). Reverse
the movement to return to
s t a r t. T h a t ’s 1 r e p ; d o 1 5.SINGLE-ARM
OVERHEAD PRESS
Stand with feet hip-width
apart, your right arm bent
and holding a dumbbell
at your right shoulder (a).
Press the weight overhead
until your arm is straight
(b). Lower the weight to
return to the start. That’s
1 rep; do 15. Switch sides.BENT-OVER ROW
Stand with feet shoulder-
width apart, knees slightly
bent, holding a dumbbell
i n e a c h h a n d a t yo u r t h i g h s.
Keeping your back flat,
hinge forward at the hips
(a). Pull the weights up to
your sides, squeezing your
shoulder blades together
(b). Slowly lower the
weights to return to the
s t a r t. T h a t ’s 1 r e p ; d o 1 5.DAY 2 (UPPER BODY): 3 SETS EACH OF...ALTERNATING JUMP LUNGE
From a standing position,
take a big step forward with
your right leg and bend both
knees to lower into a deep
lunge (a). Jump and quickly
switch your legs (b) so you
l a n d w i t h yo u r l e f t f o o t f a c i n g
forward (c). T h a t ’s 1 r e p ; d o 1 5.DUMBBELL THRUSTER
Stand with feet hip-width apart,
arms bent and holding a dumbbell
at each shoulder (a). Push your
hips back and bend your knees
to lower into a squat (b). Push
back up, pressing the dumbbells
overhead until your arms are
straight (c). Lower the weights to
r e t u r n to s t a r t. T h a t ’s 1 r e p ; d o 1 5.DAY 3 (TOTAL BODY): 3 SETS EACH OF...STARTER SET
Begin each
workout with the
corresponding pair
of exercises, then
continue to the
main set.(a)(a)(a)(a)
(a)(b) (a)(b)
(b)(b)(b)(b)(c) (c)SEPTEMBER 2017 womenshealth.com.au 113