SUPERSET 1SUPERSET 3SUPERSET 2ASSISTED PULL-UP
Loop a resistance band
around a chin-up bar; place
your knees in the loop and
grab onto the bar with
an overhand grip, arms
completely straight (a).
Pull your chest towards
the bar (b). Pause, then
slow l y r e t u r n b a c k to t h e
s t a r t. T h a t ’s 1 r e p ; d o 1 0 -1 2.OVERHEAD PRESS
Stand with feet hip-width
apart and hold a pair
of dumbbells at your
shoulders, palms facing
each other (a). Press the
weights directly overhead
until your arms are straight
(b). Pause, then lower your
arms back to the start.
T h a t ’s 1 r e p ; d o 1 0 -1 2.STABILITY BALL
LEG CURL
Lie face up on the floor
with your lower legs and
heels on a stability ball;
p u s h yo u r h i p s u p s o t h a t
your body forms a straight
line (a). Draw your heels
in to roll the ball towards
your bum (b). Push the
ball out to return to start.
T h a t ’s 1 r e p ; d o 1 0 -1 2.BANDED SQUAT
Stand with feet shoulder-
width apart and a mini
band above your knees
(a). With your arms out in
front of you, push your
hips back and bend your
knees to lower into a squat
(b). Stand to return to the
s t a r t. T h a t ’s 1 r e p ; d o 1 2 -1 5.FRONT DELT RAISE
Stand with feet together
and a dumbbell in each
hand, palms facing your
thighs (a). Brace your
c o r e a s yo u s l o w l y l i f t
both weights out in front
o f yo u to s h o u l d e r h e i g h t ,
keeping arms straight
(b). Pause, then slowly
lower to return to the
s t a r t. T h a t ’s 1 r e p ; d o 1 5.BENT-OVER REAR
DELT RAISE
Stand with feet hip-width
apart, knees bent, and
a dumbbell in each hand,
palms facing in. Hinge
forward at your waist (a).
Keeping a flat back, lift the
dumbbells out to the sides,
b r i n g i n g t h e m to e ye l e ve l
(b). Slowly lower the
w e i g h t s to r e t u r n to t h e
s t a r t. T h a t ’s 1 r e p ; d o 1 5.BANDED GLUTE
KICKBACK
Stand with a mini band
around your ankles, a soft
b e n d i n yo u r k n e e s (a).
Squeeze your glutes and
lift and extend your left leg
until it’s straight behind
you, pressing through your
right heel (b). Reverse the
movement to return to
s t a r t. T h a t ’s 1 r e p ; d o 1 0 -1 2
and then switch sides.CALF RAISE
Place a bench next to a
wall. Stand on the edge of
the bench with your heels
hanging, and press your
hands against the wall for
support (a). Rise onto your
toes (b), pause, then lower
your h e e l s to r e t u r n to t h e
s t a r t. T h a t ’s 1 r e p ; d o 1 0 -1 2.fitness
MAIN SET
Starting with the
first superset, perform
the first move, then the
next, without resting.
Repeat the combo twice
for three total sets.
Rest 45-60 secs, then
continue to the following
superset in the same
pattern until you’ve
finished the
full workout.PHOTOGRAPHY: ARTHUR BELEBEAU/TRUNK ARCHIVE/SNAPPER MEDIA. ILLUSTRATIONS: MATT COSGROVE(a)(a)(a)(a)(a)(a)(a)(a)(b)(b)
(b)(b)(b)(b)(b)114 womenshealth.com.au SEPTEMBER 2017