Think lifting weights isn’t for you?
Think again! Unsure where to start? Don’t be scared to give it a try. ‘Cardio is cool, but if you don’t lift, you’re unlikely to achieve that lean and honed, athletic physique,’ says Laura Hoggins (@laurabiceps), group exercise coach at The Foundry (foundryfit.com). Want to give it a try? Ben Gotting (@the_gottfather) has created the full-body workout opposite for you to take to your own training space, including Laura’s top moves for strength development and fat burning.
How Lifting Weights Changes Your Body Photo Gallery
The workout is multi-joint, working both your upper and lower body. This means your heart will be working double-time to pump blood around your whole body (known as PHA, or peripheral heart action), boosting your metabolism. Keep the movements controlled and you’ll build up lactic acid, producing lots of growth hormone and torching fat.
Aim to complete 10-12 reps of each movement and do 30 seconds of maximum effort on the ropes. Do four rounds, flowing straight from one move to the next, and give yourself at least 60 seconds’ rest between rounds. Oh, and don’t forget to eat sensibly between your workouts! technique over speed. Do half a quat and you’ll get half the results!’ 102 Health&Fitness coachmag.co.uk
TRAINING ZONE ALT ARM KB SNATCH BENEFITS
Hamstrings, back, quads and shoulders. With your feet shoulder-width apart, place a kettlebell between your feet (A). Using an overhand grip, pull the kettlebell off the floor, knees bent, and explode at the hip (B), elbow pointing to the ceiling as you pull the weight up, then bend your knees a little as you flip it over your hand and press it overhead (C). Land the kettlebell back between your legs and repeat on the other arm.
RUSSIAN KB SWING BENEFITS
Works the glutes, hamstrings, back, abs and core. Stand holding a kettlebell with both hands at your hip crease (A). Bend your knees and send your hips back, keeping a neutral spine, before exploding your hips forwards and straightening your legs, which will propel the kettlebell forwards. Bring your arms straight out to eye level (B). As the kettlebell comes back down, send your hips back and let the kettlebell swing through your legs, keeping straight arms. Repeat.
3 4 FRONT RACK KB SQUAT BENEFITS
Increases core stabilisation and works quads, hamstrings, upper back and glutes. Take two kettlebells up into front rack position, resting them on your forearms, knuckles together, elbows high (A). Lower into a squat, feet shoulder-width apart, hips back, knees out, until your butt is below parallel to your knees. Keep the kettlebell at front rack, with all the weight in your heels (B). Exhale and drive up fully, extending at the hip.
SUMO DEADLIFT BENEFITS
Works the glutes extra ham. neo Irngnis the fw?!<;tfngs, quads, hips, top of shoulders and neck. Stand with a barbell on the floor just in front of you. Squat down, feet wider than shoulder width, and keep a neutral spine. Take hold of the bar with your hands about a thumb-reach apart in a strong, palm-down grip (A) and, squeezing your lats (large muscles mid back), take a big breath and straighten your hips to stand (B). Reverse the move to go back to the start position. 5 6
RENEGADE ROW BENEFITS
Works your abs, back, shoulders, triceps and biceps. Place two dumbbells on the floor about shoulder-width apart. Start in a plank position with your hands on the weights (A). Row one weight up towards the side of your body while balancing on your other hand and feet (B). Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.
BATTLE ROPES BENEFITS
Engages the core, upper back and shoulders. It will also challenge and improve your grip strength. There are many ways to use battle ropes as they are a super versatile piece of equipment, so try a single-arm wave first, then play them like the drums, with bent, soft knees and strong core engagement. For the advanced move (above), you can double wave, creating a high rippling effect. You can also do it in a full squat position, working your lower body at the same time!
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