Page 90 - Muscle & Fitness (December 2019)

BENCH HOP-OVER
Works: Shoulders, core, quads,
hamstrings, calves
Stand on the left side of a bench with
your knees bent and feet together.
Grasp the bench on each side approxi-
mately 8 inches from the end. Pulse
your knees downward, then propel
yourself laterally over the bench. Land
on the balls of your feet with your
knees soft. Repeat movement, jumping
laterally to the left. Avoid pausing more
than a second on each side to keep
movement constant.
Perform 2 sets of 20 jumps per
side.

HAMMER AND floor. Extend right arm upward while also
FLUTTER lifting your left leg up just shy of 90
degrees. In one smooth motion, return
Works: Triceps, abs right arm and left leg to start position and
Lie back with your legs extended (to add immediately perform the same movement
difficulty, keep feet about 6 inches off the with your left arm and right leg. Keep your
floor), holding a dumbbell in each hand arms and legs moving continuously as a
with palms facing ears. To make it more unit for the entire set.
challenging, lift your head slightly off the
Perform 2 sets of 15 reps per side.

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