Women’s Health UK – September 2019

60 | SEPTEMBER 2019 Women’s Health

SUPERSET 3

SUPERSET 4

(a)

PRESS-UP-

POSITION PLANK

Targets: Core, back,

glutes, chest, arms

Do: 2-min hold

(a) You can ditch

the kettlebell for

this one. Get into

a high plank with

your hands slightly

wider than

shoulder-width

apart. Brace your

core and hold for 2

mins. Finished.

KETTLEBELL SWING

Targets: Glutes, core

Do: 30 reps

(a) Place a kettlebell on the

floor in front of you. Stand

with your feet slightly wider

than shoulder-width apart,

then bend your knees and

grab the kettlebell with

both hands. Swing it back

between your legs, keeping

it as high as possible, then

thrust your hips forward as

you swing it to chest height.

(b) Swing the weight back

between your legs. That’s

1 rep. Continue swinging

without stopping.

GOBLET SQUAT

Targets: Quads, glutes, core

Do: 10 reps

(a) Hold a kettlebell by its

handle with both hands in

front of your chest, feet

shoulder-width apart.

(b) Brace your core, then

push your hips back and

bend your knees until your

thighs are parallel with the

floor. Pause, then push

through your heels to return

to the start. That’s 1 rep.

BIRD DOG

Targets: Core, glutes,

hamstrings

Do: 40 secs

(a) Get on your hands and

knees with your hands

shoulder-width apart.

(b) Raise your right arm

in front of you and your

left leg behind, forming

a straight line from your

right hand to your left

foot, without letting your

back arch. Hold for 10 secs,

then return to the start.

Repeat with the opposite

arm and leg. Continue

alternating for 20 secs.

T-SPINE ROTATION

Targets: Back, chest

Do: 30 secs

(a) Get on your hands and

knees. Keeping your back

straight, twist your torso to

the left and raise your left

arm straight up towards

the ceiling. Pause here,

then return to the start.

Repeat with your right arm

and continue alternating for

30 secs. Supersets done.

Now on to the finishers...

METABOLIC

FINISHERS

SUITCASE CARRY

Targets: Core,

glutes, quads

Do: 30 secs on

each side

(a) Grab a kettlebell

with your right hand

and let it hang at

arm’s length at your

side. Let your left

arm hang free. Brace

your core and walk

forwards, keeping

your chest up and

torso straight.

Continue for 30

secs, then switch

arms and repeat.

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