workout
RDL TO ROW
Stand chest up, feet outside
shoulder width apart, core tight,
holding dumbbells in front of you.
(A) Hinge from your hips, pushing
your butt backwards until you feel a
stretch in your hamstrings. Pull your
shoulders back and position hands
close to your legs. (B) Squeezing your
shoulders back, pull dumbbells out to
sides, slightly above belly button.
(C) Straighten arms;
Return back to start.
(B)
WITH THESE 6 COMPOUND EXERCISES
Short on time but looking for a killer workout?
Join HAC Personal Trainer Mike Patterson for
this full-body workout routine. Using
compound exercises, you will be able to
save time while getting in an intense
strength-training workout.
(A)
DUMBBELL THRUSTER
Complete each exercise with 8-10 reps. Keep
your starting weight consistent for 4 weeks.
On the 5th week, increase your weight.
Week 1
2 sets
Week 2
3 sets
Week 3
4 sets
Week 4
5 sets
Week 5
3 sets with
increased weight
(A)
(A) Stand straight with core tight
and feet outside of shoulder width
position with feet slightly pointed
out, holding dumbbells up near
shoulders. (B) Squat down to
parallel or slightly below, pushing
your butt back and keeping weight
on heels. (C) As you come out of
squatting position, push dumbbells
overhead. Return back to start.
(B)
(A)
ONE-ARM PULL TO PUNCH
(A) Standing in a staggered stance, hold onto cable with core tight. (B) Pull cable to the side of
the ribs, squeezing the shoulder blade back. (C) Step and pivot. (D1-2) Push cable away from
body in a punching motion. Return to start.
(B)
22
(C)
(D1)
(D2)
(C)