Stronger, Fitter, Firmer

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Stronger, Fitter, Firmer

Last week we gave you the first two moves to get your body stronger, fitter and firmer - this week we provide you with the last three moves so you can complete the circuit!



Side lunge with medicine ball toss (see image at top of article)

TARGET MUSCLES: Gluteus maximus, quadriceps

Set-up: Stand with your feet together and hug a medicine ball to your chest [A].

Action: Step out to the right, bending your right knee and reaching your ball toward your right foot [B]. (Make sure your knee lines up over your heel, not your toes.) Press through your right heel to come back to centre, bringing your feet together and tossing the ball overhead [C]. Repeat on the left leg and continue alternating sides [D].

Tip: Bend down as you lunge to the side and push your hips back. This will keep the knees out of the way and you’ll get a deeper workout through the legs and glutes.


Moving stork

TARGET MUSCLES: Gluteus maximus, quadriceps

Set-up: Stand with your feet together, and hug a medicine ball to your chest [A].

Action: Exhale and contract your abdomen and hinge forward at the hip, reaching the ball towards the floor and raising your left leg behind you [B]. Inhale as you raise your torso, drawing the ball back to your chest and bringing your left knee up in front of you [C]. Complete the reps on one leg before switching sides.

Tip: Keep your core strong to help you stay steady.



Push-up with one-arm row

TARGET MUSCLES: Pectoralis major (sternal and clavicular), anterior delts and triceps

Set-up: Holding a pair of medium-weight dumbbells, come onto your knees and place the weights under your shoulders [A].

Action: Contract your abdomen and lower your chest all the way to the floor. Press back up to the starting position and
balance on your right arm as you draw your left hand up to your rib cage for a mid-back row [B]. Be sure to keep your spine straight throughout the exercise and squeeze your rhomboids together to get the most out of the row. Return to start position and alternate sides.

Tip: Flex your abs throughout the exercise to help with form and keep your hips from sagging.



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