Page 33 - Women’s Health - Australia (February 2020)

fitness

D
A

B

C

A

A

TURKISH GET-UP
TARGETS: Full body
Do
60 secs
B
(a) Start lying Then take your
down on your hand off the floor
B back, holding and move your
the kettlebell body upright,
on your sternum in keeping the
your right hand. kettlebell overhead.
Press it straight up (d) Drive from your
so your right arm is back foot, through
perpendicular to your hips and then
the floor. Bend into your front foot,
your right knee standing up from
and place your left the lunge. Now
arm at 45 degrees reverse all the way
to the body. back down by COSSACK SQUAT
SQUAT WOOD CHOP (b) Drive through stepping back into TARGETS: Quads, hamstrings,
TARGETS: Core, back, legs, glutes your right foot and the lunge with your glutes, adductors
roll up on to your left knee on the
Do left elbow, then up floor, then sit back Do
BEGINNER: 20 secs on, 40 secs rest on to your hand. and place your hand BEGINNER: 20 secs on, 40 secs rest
INTERMEDIATE: 30 secs on, 30 secs rest Squeeze your glutes on the floor just in INTERMEDIATE: 30 secs on, 30 secs rest
ADVANCED: 40 secs on, 20 secs rest and lift your hips front of your left ADVANCED: 40 secs on, 20 secs rest
off the ground, knee. Continue to
(a) Stand with your your legs and rotate keeping your arm retrace your steps (a) Start standing on the ground
feet shoulder-width the torso as if you’re extended overhead. backwards until with your feet and your left leg
apart, toes slightly about to chuck the (c) Sweep your left you’re at the start. wide, toes slightly extended straight
turned out. Hold kettlebell over foot under your Phew. Got there in pointing out. out. Pause, then
a kettlebell by your left shoulder body, placing it the end. Now do Hold the kettlebell drive through your
the handle with (don’t). Immediately behind the hand on it all over again. by the handle right foot back to
both hands. reverse this power the floor with your with both hands centre, before
Now squat down movement to bring knee on the ground. at chest height. performing the
and rotate to the kettlebell back (b) Shift your squat on the left
the right so the to the starting weight to your right side. Job done. wh
kettlebell is outside position. Switch leg and descend
your right calf. sides halfway into a deep lateral
(b) Driving through through. Nice. lunge, keeping your
the heels, straighten right foot planted

FEBRUARY 2020 womenshealth.com.au 33