Page 79 - Muscle & Fitness (February 2020)
P. 79
2B SHRUG 3C CHINUP 3F JUMP ROPE
SETS: 3 REPS: 12 REST: 60 SEC. SETS: 2 REPS: 15 REST: 0 SEC. SETS: 2 REPS: 25 JUMPS REST: 0 SEC.
Hold a dumbbell in each hand Pull your body up until your
and shrug your shoulders as chin is over the bar. 3G LATERAL RAISE
high as you can.
SETS: 2 REPS: 15 REST: 60 SEC.
3D JUMP ROPE
3A JUMPING LUNGE Hold a dumbbell in each hand
SETS: 2 REPS: 25 JUMPS REST: 0 SEC. and raise the weights out
SETS: 2 REPS: 20 REST: 0 SEC. 90 degrees to your sides.
3E BALL SLAM
Stand in a lunge position and
explosively jump as high as you
can, switching your legs midair. SETS: 2 REPS: 20 REST: 0 SEC.
Land softly and repeat, switching
your legs back. That’s 1 rep. Hold an 8- to 12-pound medicine
ball with both hands; stand with
3B JUMP ROPE feet shoulder-width apart. Brace
your core and reach overhead.
Explosively throw the ball into
SETS: 2 REPS: 25 JUMPS REST: 0 SEC. the floor, then catch it.
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 7
