Women’s Health UK – September 2019

SEPTEMBER 2019 | 59

SUPERSET 1

SINGLE-ARM
SHOULDER PRESS
Targets: Back, triceps,
shoulders
Do: 10 reps on each side
(a) Stand with your feet
shoulder-width apart and
hold the kettlebell in front
of your shoulder, resting

the weight on your forearm,

elbow tucked in.

(b) Press the weight directly

up above your shoulder,

rotating your arm so your

palm faces forward. Pause,

then return to the start.

Don’t forget to brace your

core and glutes for stability.

SINGLE-ARM
SUPPORTED ROW
Targets: Back, core
Do: 10 reps on each side
(a) Holding a kettlebell in
your left hand, palm facing
in, hinge forward at the hips.
Place your right hand, palm
down, on a bench or box.

Let the kettlebell hang

at arm’s length.

(b) Pull the kettlebell

up to your torso, keeping

your elbow tucked in.

Then lower it back down.

Simple, but deadly.

HIP FLEXOR STRETCH

Targets: Hip flexors

Do: 15 secs on each side

(a) Step your left foot in

front of your right. Place

your hands on your hips and

bend both knees until your

right knee touches the floor.

Squeeze your right glute

and focus on pushing up,

as if trying to stand, through

your right knee. You should

be feeling that right hip

flexor stretching.

(b) Push your hips forward

so that you can really feel

that stretch in your flexor

and quad. Feel. That. Burn.

HIP FLEXOR RAINBOW

Targets: Hip flexors

Do: 30 secs on each side

(a) Step your left foot in

front of your right. Lower

your body until your right

knee touches the floor.

Extend your left arm in

front of you and place your

right hand on your left thigh.

This is your starting position.

(b) Reach towards your

right foot with your left

hand. Keeping your arm

straight, arc your left hand

overhead to return to

the starting position.

SUPERSET 2

(a)

(a)

(a)

(a)

(b) (b)

(b)

(b)

B

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S

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(^) B
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