Men’s Fitness Australia – June 2017

JUNE 2017 MEN’S FITNESS 121

Styling by Christina SImonetti; Grooming by Casey Geren/Bernstein & Andriu i using Chane ;

Fitness Tech: Jeb Stuart Johnston

1)PUSHUP

Reps: 50 Rest: 0

Place your hands on

the floor at shoulder

width. Keeping your abs

braced and your body in

a straight line, squeeze

your shoulder blades

together and lower your

body until your chest is

3cm above the floor.

5)DUMBBELL

FRONT SQUAT

Reps: 50 Rest: 0

Hold dumbbells at

shoulder level and stand

with your feet shoulder

width. Sit back with your

hips and lower your body

as far as you can without

losing the arch in your

lower back.

4)NEUTRAL-

GRIP DUMBBELL

SHOULDER

PRESS

Reps: 50 Rest: 0

Stand tall holding a

dumbbell in each hand

at your shoulders. Turn

your wrist so your palms

face each other. Slightly

bend your knees, then

explode upward while

pressing the weights

over your head. For a

complete repetition your

elbows and shoulders

should be locked out

overhead. That’s one

rep. Slowly lower

the weights back to

shoulders and quickly

repeat the process.

3)INVERTED

PULLUP

Reps: 50 Rest: 0

Set a barbell in a power

rack (or use a Smith

machine) at about hip

height. Lie underneath

it and grab it with hands

about shoulder-width

apart. Hang from the

bar so your body forms

a straight line. Squeeze

your shoulder blades

together and pull

yourself up until your

back is fully contracted.

2)SQUAT JUMP

Reps: 50 Rest: 0

Stand with feet

shoulder-width apart

and squat down until

your thighs are about

parallel to the floor but

no deeper. Jump as high

as you can. Land with

soft knees and begin the

next rep.

1

1

1

2

2

(^2) slightly reposition your hands each rep.Pushup.To get more in one shot,
Squat jump.Your thighs must hit
parallel to the ground to count as a rep.
Dumbbell front squat.As you
descend into the squat, squeeze
your glutes.