Muscle & Fitness Hers South Africa – July-August 2019

MOVE OF THE MONTH TRAINING

POP IT OFF

Use the pop squat to get

your lower body in

summer-ready shape.

BYALYSSASHAFER

BUILDLOWER-BODYstrength,increase

power,andrevyourmetabolismwiththis

all-in-oneplyomove—thepopsquat.

There’snoequipmentrequired,soyoucan

doit anywhere,anytime.Andthere’sone

morebonusthisexercisegivesyouthatyou

won’tgetinotherplyometricsquats.

“Sinceyouhaveto crossyourlegsasyou

jumpup,you’llactivatetheinnerthigh

musclesmorethanyouwouldwitha regular

squat”,saystrainerCariShoemate,founderof

Houston’sBombshellBootcampin theUS.

Addthreetofoursetsof 10 to 12 reps

intoyournextlegdaytoroundoutyour

strengthsessionorusepopsquatsat theend

ofanyworkoutfora high-intensitycardio

burst.Shoematehasclientsdo 40 to 50 reps

toblastfatandgettheheartratesoaring

—seta timerandtrytobeatyourbesteach

timeyoudothis.

HOW TO DO IT:

1 / Stand tall with feet wider than shoulder-distance apart. Squat down, bending

knees about 90 degrees or more while lowering hands toward fl oor.

2 / Pushing through heels, explode o‹ the fl oor. As you jump up, cross your legs.

3 / Land in a squat and repeat, this time crossing opposite leg on top.

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been found to facilitate

protein synthesis, increase

muscle cell volume and aid

in strength and recovery.

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(^) 2019 JUL/AUG | M&F HERS | 23