SIX WEEK WORKOUT

CLEAN – WITH DB

Stand with legs shoulderwidth apart, in a half squat, with the dumbbells in front of your knees. Rapidly lift them to shoulder level and bend knees to a semisquat position. Finish in a straightened position, with dumbbells resting on chest.

THREE IN ONE

Do a proper warm-up first. Hands by shoulders, squat and bend forward, placing hands on the floor. Flick your legs back and do a push up. Then thrust legs towards your hands and leap into a vertical jump, pushing your arms overhead. Brace your abs so your back doesn’t sag!

LUNGE

DURATION 1 MINUTE

Do a proper warm-up first. Then perform a forward jump lunge. As you alternate the jump lunge, perform frontal plane jumpingjack arm motions. Keep the movement fluid and maintain a good posture, making sure you look straight ahead.

BICEP CURL

DURATION 1 MINUTE

Warm up the muscles around your stomach and hips. Tighten your bottom and stand on one leg, with your knee slightly bent. Keep your back and elbows still as you curl the dumbbells up and down. The back of your hands should be facing outwards, as shown.

LATERAL LUNGE

DURATION 1 MINUTE

Perform a small step and shallow knee flex. Step forwards, allowing your body to react to momentum and gravity. Return to your starting point and switch legs to repeat the exercise.. outwards, as shown.

ABDOMINAL CRUNCH

DURATION 1 MINUTE

Place feet against a wall, with right hip on the ball and left foot forward. Keep neck at 90 degrees. Starting in a 45 degree position, slowly lower your body until the arm almost touches the ball. Return to start and repeat. Afterwards, switch sides.

ABDOMINAL CRUNCH

DURATION 1 MINUTE

Lay flat, place left heel on right toe, left hand under neck to support and right arm vertical towards the ceiling. Lift shoulders clear of the floor or until you feel your lower abdominals are working. Pause, then slowly return to the starting position, and switch feet.

HIP FLEXION

DURATION 1 MINUTEE

Lie face down on the ball, then roll forward, leaving feet on the ball and place hands on the floor. Straighten out. Slowly draw your legs in, under your body. This should take a few seconds. Return to the start position. Only move as far as you can. Keep back straight.

ROW, REAR DELT

DURATION 1 MINUTE

Lie on a stability ball, with a straight back and your heels against a wall. Lift the dumbbells from the floor in front of you by squeezing the shoulders back and down. Keep your abs braced and your chin tucked into your chest.

SHOULDER PRESS

DURATION 1 MINUTE

Start with light weights at shoulder height, and perform dumbbell squat.As you ascend, use momentum as you perform a shoulder press.Lowering the dumbbells back to the shoulders completes one rep.