Page 24 - Muscle & Fitness (December 2019)

CHRIS HEMSWORTH

ROUND 3

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.

DUMBBELL CROSS CLIMBER: 40 sec.

HOLD KICK: 40 sec.
While staying locked out in
Lie on your back holding a high plank position, arms
a dumbbell up toward straight, palms on ground,
the sky directly above glutes and core engaged,
shoulders. Keeping a slowly bring one knee up

neutral spine, hold legs toward the opposite shoulder
straight above the ground into a crunch and return.
and slowly alternate little Repeat on the other side. Be
kicks, keeping the core sure to keep spine neutral to
muscles firing. avoid excessive arching or
flaring of ribs.
DUMBBELL

RENEGADE ROW: 40 sec.

Get into a high plank
position, feet just outside
hip width, with two
kettlebells placed under
shoulders, hands balanced
on top of the handles.
Keeping shoulders locked
back and down, wrists
strong, slowly draw one
of the dumbbells back
toward hip, elbows in
tight, opening up through
chest. Keep your glutes
and abs on.

SIDE PLANK: 20 sec. per side

With one elbow
positioned directly below
your shoulder, shoulders
locked down away from
ears, and legs either straight
or bent behind you at 90
degrees, pick your hips up
off the ground, extending
them by squeezing your
glutes and core, bringing
arm straight up, hand
directly up above shoulder.
Hold at the top, keeping Perform this move with
intent, slowly bringing
everything as tight as you your knee up and across
your body. You should
can for the duration of
feel your abs flex.
the exercise.

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