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Sculpt your Body at Home
Build muscle and slash fat with a routine that fits even the busiest schedule.
Go on a muscle-making streak. Just grab a pair of dumbbells, give yourself ample space and use the innovative exercises in this plan. You may not be familiar with all or even some of these movements, but don't worry. They're easy to pickup. What's more, they provide athletic benefits that men often lack, such as stamina, core power and flexibility, while building bigger muscle. So you'll improve every aspect of your fitness in every workout. The best part: by training this way, you'll build a rock-solid strength base that will make it easier to pack on muscle.
1. Split Squat with Rotation
Stand with your right foot forwards, holding a weight at your chest. Lower yourself down until your back knee is just off the floor, then rotate your torso clockwise. Twist back, to the centre and then press up. Do five to seven reps per side.
2. Windmill Push-Up
Begin a regular push-up, but as you come up, rotate your body and extend your right arm overhead. Your arms and torso should form a T, with your left arm supporting your weight. Lower yourself down. Perform four to six reps per side.
3. Kneeling Sprint Blast Off
Find an area with nine to 15m of running space and kneel with your hips beneath your shoulders. Now sprint straight ahead. Walk back to the starting line and repeat, but lead with your opposite leg. Do a total of eight sprints.
4. Traveling Shoulder Press
Grab dumbbells that are half as heavy as ones you would normally press overhead, and hold them at your shoulders. Step forwards as you press the weights up. Slowly lower them as you bring your other leg forwards. Do 12 to 16 reps.
5. Renegade Reverse Fly
Assume a push-up position with your hands resting on light dumbbells. Spread your feet wide and squeeze your abs and glutes. Extend one arm out to your side and then lower it. Repeat with the opposite arm. Do five to six reps with each arm.
6. Triangle Shuffle
Position three cones in a triangle, nine-metres apart, and stand at the base. Sprint to the cone in front, then back-pedal to your starting spot. Side-shuffle to the cone on your right, then to the left cone and back. Rest 30 seconds. Repeat six to eight times.
7. Standing Bird Dog
From a standing position, bend forwards and reach your left arm out as you lift your right leg and arm back. Strive to have your extended arm and leg parallel to the floor without rounding your back or rotating your hips. Alternate for eight to 10 reps.
8. Inchworm
Stand with your legs straight and your hands on the floor. Keeping your legs straight, 'walk' your hands forwards as far as you can. Pause, then take tiny steps to walk your feet up to your hands. Repeat for a set of six to eight reps.
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