Page 85 - Muscle & Fitness (February 2020)

GOBLET SQUAT T R A I N I N G

Grab a kettlebell LO W E R - B O DY
by the handles S T R E N G T H W O R K O U T
and hold it at
chest level, right EXPERT: Brandon Smitley
below your chin.
Smitley likes this lower-body-
Now squat down,
focused workout, which can be
keeping your back performed in minimal space at the
straight, abs tight, gym or at home. All you need is a
and knees spread kettlebell, dumbbells, and a step
out. Once you’re or bench.
parallel with the E X E R C I S E S E T S R E P S
floor, explode
back up. 3
DUMBBELL RDL 3 10

3

KETTLEBELL 3 15
SWING

T R A I N I N G

U P P E R - B O DY

W O R K O U T + RECOVERY

EXPERT: Jim Smith, C.P.P.S., owner
of Diesel Strength & Conditioning
Ten minutes necessitates a quick
workout, but that doesn’t mean you
can’t build in a minute of recovery.
After knocking out this two-pronged
upper-body challenge, finish with
some feel-good static hangs.

E X E R C I S E S E T S R E P S

PULLUP 3 AMRAP
C L O C K W I S E F R O M L E F T : PAV E L Y T H JA L L ; P E R B E R N A
* - -

*Hang from a pullup bar and take 5 deep
breaths with long exhales for recovery
and improved movement.

PULLUP

Grab a pullup bar with an over-

hand grip and then squeeze
your shoulder blades together
and pull yourself up, leading
with your elbows, until your
chin is at bar height.

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 8 3