Page 78 - Muscle & Fitness (February 2020)

CIRCUIT TRAINING DAY 3

1A SQUAT

SETS: 3 REPS: 12 REST: 0 SEC.

Grasp the bar as far apart as is
comfortable and duck under it;
rest it on your traps or rear delts.

Nudge the bar out of the rack
and set your feet shoulder-width
apart; turn toes out. Bend your
hips back and squat without los-
ing the arch in your lower back.

1B JUMP ROPE

SETS: 3 REPS: 50 JUMPS REST: 0 SEC.

See directions in Day 1.

1C LYING TRICEPS

EXTENSION

SETS: 3 REPS: 12 REST: 60 SEC.

Lie back on a bench holding
dumbbells in each hand. Press
the weights over your chest.
Bend your elbows, lowering

the dumbbells behind your
head, then extend them. Your
arms should be angled enough
that you feel tension on your
triceps—not your elbows—at
lockout.

2A ONE-ARM SNATCH

SETS: 3 REPS: 8 PER SIDE REST: 0 SEC.

Hold a kettlebell or a dumbbell
in one hand and stand with feet
at shoulder width. Bend your
hips back, then explosively
extend your hips and pull the
weight up in front of your body
and overhead. Repeat on the

opposite side.

7 6 M U S C L E & F I T N E S S / F E B R U A R Y 2 0 2 0