FEEL GOODNAKED
SPLIT SQUAT
Areas trained:THIGHSGLUTESBENT-OVER ROW
Areas trained:UPPER BACK BICEPSSTANDINGSHOULDER PRESS
Areas trained:SHOULDERS TRICEPSTechnique
â¤With both legs
extended
position one
foot forward
and the other
foot behind.
â¤Bend both
kneesto a 90degree angle
lowering
yourself until
the back
knee almost
touches
the ground.
â¤Push backup
to the startand repeat.
â¤Perform the
allotted reps
with onefoot
forward then
the other to
complete a
full set.Technique
â¤Holding a
dumbbell in
each hand bend
your knees
slightly and lean
forward with
your back
straight.â¤Row the
dumbells up
to your sides
squeezing the
shoulder blades
together.
â¤Return to
the start
and repeat.Technique
â¤Stand holding
dumbbells in
each hand at ear
level palms
facing forward.
â¤Push the
dumbbells up
above your head.
â¤Lower them
backto earlevel
and repeat.66 womensfitness.co.uk| September 2016WORDS: AMANDAKHOUV PICTURES: HENRY CARTER MODEL: MAEVE MADDEN WMODEL.CO.UK CLOTHING: PUMA BRA £22 PUMA.COM; PINK SODA CAPRIS £25 JD-SPORTS.CO.UK; ASICS GEL-KAYANO 22 £150 ASICS.CO.UK KIT: MAT RESISTANCE BAND AND DUMBBELLS PHYSICALCOMPANY.CO.UK; KETTLEBELL GORILLASPORTS.EUSAFETY TIP
Keep your
back straight
and shoulders
backTRY A CLASS
Want to try The
Hourglass Workout
in a class setting?
Head over to Duo
Chelsea which runs
classesduring the
week. You can do a
trial week for free or
prices start from
£11.25 per class.SUPERSET 2
KETTLEBELL SUMO SQUAT
Areas trained:HAMSTRINGS GLUTESTechnique
â¤Holding a
kettlebell in front
of your hips with
armsfully
extended stand
with feet wider
than shoulder-
widthapart and
your toes slightly
turned out.â¤Push your hips
back and
squat down
ensuring your
knees are
pointing
outwards.
â¤Push up through
your heels
backto the start
and repeat.SUPERSET 1
MAIN WORKOUT
HAMSTRINGS GLUTES
SAFETY TIP
Keep your
chest up as
you lowerSAFETY TIP
Keep a flat back
and donât let
your shoulders
hunch upSAFETY TIP
Keep your
abdomina ls tight
throughout