Women’s Fitness Australia — May 2017

CIRCUIT : THE BARBELL COMPLEX

Hold your chest up

and shoulders back

as you lower

Technique

■ Stand with one foot on a box behind you and

your front foot slightly forward of your hips.

■ Keeping your hips square, bend your front leg

to lower your back knee towards the ground.

■ Push back up and repeat, performing all the

reps on one leg before repeating on the other

side to complete a full set.

Technique

■ Hold a barbell in front of your shoulders

with your elbows under the bar.

■ Bend at your hips and knees to lower

your bottom towards the fl oor.

■ Push through your legs to stand up

and use the momentum to push the

barbell above your head.

■ Lower and repeat.

Technique

■ Stand to one side of your bench and take

hold of either side of it using your hands.

■ Jump both legs over the bench, keeping

hold of it, so that you end up in the same

position but on the opposite side of the bench.

■ Keep jumping over the bench, trying to

maintain a fast pace throughout.

Make sure your

front heel stays

glued to the fl oor

Keep your shoulders

away from your ears

and your neck long

BULGARIAN SPLIT

SQUAT

GREAT FOR: BOTTOM, FRONT THIGHS

THRUSTER

GREAT FOR: BOTTOM, THIGHS,

SHOULDERS, REAR UPPER ARMS

BUNNY HOP

GREAT FOR: BOTTOM, THIGHS, SHOULDERS

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