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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, August 5, 2012

Be A Natural Born Winner

This workout uses nine different movements that your body was built to excel at. Complete reps of each exercise before progressing. Repeat the circuit three times.


On a narrow plank or street curb, balance and walk forwards for 20m. Then walk back the same distance. Keep your body straight and use your arms as little as possible. Repeat 5 times for greater stability in every move you make.


Move forwards for 20m on all fours, with a stone or book on your back. This forces you to keep your back flat. Repeats times, increasing the speed. To make it harder, follow a straight line on the ground, keeping both feet and hands on the line to engage your core muscles.


Find a rail that you can duck under without touching it. Walk from two paces away and drop under it, keeping your back straight. Stand up again. Repeat 20 times.

This is your thighs' worst nightmare. Plus, you a re forced to maintain good posture, which avoids back pain.


Squat down to a heavy bag and lift it to waist height. Repeat the move 20 times, alternating between using both hands and only your left or right.

The imbalance of the bag calls on stabilising muscles that are often ignored in the gym. Do your worst, IKEA.

5 Jump

Stand an arm's length away from a wall. Jump as high as you can, touching the wall with your outstretched hand. Repeal 15 times, landing on the same spot.

This engages under-used muscles in your lower body and core, to increase flexibility and explosive power.


Sprint up a hill for 40m. Walk back down and repeat 5 times. Start with a very steep slope. When it gets a bit easier, switch to a gentler slope and increase the distance.

It burns calories and improves explosiveness. Running up hill limits your speed to prevent muscle injuries.


With a training partner, throw and catch a med ball or sandbag, keeping it around chest height. After 10 throws, increase the distance and repeat until failure.

This builds your upper body, as well as training you to predict the trajectory of an object and react faster.


Ask your partner to hop on your back and carry them for 50m. Keep your back straight throughout. Repeat 4 times, progressively increasing your speed.

It reinforces your lower back musculature and works the legs better than any leg press in the gym.


Climb a pole,ape man-style - your arms pulling, legs pushing. To start with, aim to increase the time you can hang in the position above. Hold for 1min. Repeat 7 times.

This works your back and leg adductors with resistance and endurance-so you'll be strong for longer.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.