Page 22 - Muscle & Fitness (December 2019)

CHRIS HEMSWORTH

UNREAL UPPER-BODY WORKOUT

Build bold biceps, strengthen your triceps, and blitz your abs
with this high-intensity workout from Luke Zocchi (who is
modeling the workout). Bursts of high-intensity exercise with
regular rest periods will fast-track your results.

ROUND 1

Start with 10 seconds of rest between the first and second exercise,
then 15, 20, and 30 seconds by the end of the round. Complete 2
rounds total.

KETTLEBELL KETTLEBELL
SUPPORTED ROW:
SNATCH: 20 sec. per arm
20 sec. per arm
Place a kettlebell between
Position yourself in a Kettlebell
your feet, squat down, and halos are a
split stance, leaning with great exercise
pick it up with your left for improving
hand, palm facing you. As your right hand on your mobility.
you pick it up, pull it up to right knee, knees bent about
your chest, keeping your 90 degrees; your chest
elbow up. Once it reaches should be up, back straight,
shoulder height, keep it shoulders back and down.
close and flip it around as With your left hand, grip a
you press the kettlebell up kettlebell with arm extended
downward directly below
to the sky, with palm facing
forward. Be sure to keep shoulder. Pull the weight
glutes and core activated up and back toward your
hip, keeping the elbow in
at the top. Return to the
ground in a similar motion. close, opening up through
the chest, then return to the
KETTLEBELL start position.

HALO: 40 sec.
KETTLEBELL
Hold a kettlebell with
both hands in front of your PUSHUP: 40 sec.
chest, elbows out about Get into a high plank
shoulder height, similar to position, feet just outside hip
the top of an upright row. width, with two kettlebells
Initiate the movement by placed under shoulders,
moving one elbow upward hands balanced on top of the
and circling the kettlebell handles. Keeping shoulders
around the back of the head, locked back and down, wrists
keeping it and your elbows strong, tucking elbows under
close to the body. Keep the about 45 degrees, lower your

spine neutral and glutes chest toward the kettlebell
and core on. Rotate back handles, then return arms
the opposite way after to lockout. Keep your glutes
each rotation. and abs flexed.

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