Page 77 - Muscle & Fitness (February 2020)
P. 77
3A PLYO PUSHUP 3B DEAD BUG 3C DUMBBELL CURL
SETS: 3 REPS: 15 REST: 0 SEC. SETS: 3 REPS: 20 PER SIDE REST: 0 SEC. SETS: 3 REPS: 15 REST: 60 SEC.
Place your hands on the floor at Lie on your back on the floor Hold a dumbbell in each hand
shoulder width and extend your and bend your hips and knees with arms at your sides and
legs behind you. Do a pushup, 90 degrees. Raise your arms to palms facing forward. Keep your
pressing back up explosively so the ceiling. Brace your abs and upper arms still and curl the
that your hands leave the floor. flatten your lower back into the weights up.
Catch yourself on the way down floor. Reach one hand behind
and lower into the next rep. your head while extending the
opposite leg, letting it hover just
above the floor. Reverse the
motion and repeat on the
opposite side.
F E B R U A R Y 2 0 2 0 / M U S C L E & F I T N E S S 7 5
