Page 73 - Heat - UK (January 2020)

Life
hacks

llerMoves RenegadedumbbellRows fitness

1Getintoastraight-armplankpositionwithyourfeetslightly
widerthanshoulder-widthapart,grippingadumbbellineach
hand.Thedumbbellsshouldbeunderneathyourshoulders,
andyourarmsshouldbelocked.Ifthepositionfeelstoohard,
bendyourkneesandcrossonefootovertheother.
2Tightenyourcoreandpullyourleftarmup,workingyour
triceps,soyourupperarmisslightlyhigherthanyourtorso.
3Returntothestartingposition,thenrepeatontheotherside.

dumbbell Chest PRess #71

1 Lie on the floorwithyourlegsbentandyourfeetplaced
firmly on the ground.Holdonedumbbellineachhand
with your elbowspositionedat90degrees.
2 Straighten your arms and extend the dumbbells towards
the ceiling, so they are directly above you.
3 Pause at the top before returning to the starting position.

weightedglutebRidge

1 Lie on your back
with your knees
bent and your feet
flat on the floor.
Rest your dumbbell
between your hips
while holding it
with both hands.
2 Raise your hips
and squeeze your
glutes as hard as
you can. Hold the
position for at
least 2 seconds.
3 Lower back
down to the
starting position.

25-31January2020www.heatworld.com