NOVEMBER 2017 / MUSCLE & FITNESS 735 PLATE PUSH
Reps: Walk 60 feet
Place a 10-12 kilo weight plate on
the floor (you may have to rest it
on a towel so it slides more easily),
or go outside and place it on grass.
Get behind the plate and push it,
keeping your hips as low to the
ground as possible.1 DUMBBELL
FARMER’S WALK
Reps: walk 15-20 metres
Pick up a very heavy pair of dumbbells
and walk. Keep your chest out and
shoulders back and squeeze the
dumbbells hard to maintain control.2 ONE-ARM
DUMBBELL SNATCH
Reps: 3 (each side)
Hold a dumbbell in one hand, then
hinge your hips until the weight is
between your legs. Explosively extend
your hips and raise the weight straight
up your body. When it reaches chest
level, flip your wrist and “catch” the
bell overhead with your arm extended.3 DUMBBELL PUSH PRESS
Reps: 5
Hold a dumbbell in each hand at
shoulder level and stand with feet
shoulder-width apart. Dip your
knees quickly and use the momentum to
explosively press the weights overhead.4 TURKISH GET-UP
Reps: 2 (each side)
Lie on your back on the floor, holding
a dumbbell with your left hand over
your chest, perpendicular to the
floor. Bend your left knee 90 degrees.
Brace your abs and raise your torso
off the floor, using your right hand
for support. Now use your left foot
to raise your hips off the floor. Sweep
your right leg back and rest on your
right knee. Come up to a standing
position, then reverse the motion
to return to the floor.2
SUMMER SIX-PACK PROGRAM