Health_Fitness_UK_July_2017
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home fitness<br />
CLEAN AND PRESS<br />
Reps: 10<br />
Works: Arms, shoulders and<br />
chest as well as your glutes,<br />
hamstrings and hips<br />
Keeping the kettlebell in your<br />
right hand, squat down (A).<br />
Explode up with your legs and<br />
hips, standing upright and lifting<br />
the kettlebell up to shoulder level<br />
as shown as you stand up (B).<br />
Pause, then press the kettlebell<br />
overhead (C). Return the kettlebell<br />
to shoulder level, pause, then<br />
return it to the floor using a<br />
squatting motion.<br />
A B C<br />
WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Fiona @ W Athletic HAIR & MAKE-UP: Louise Heywood @ Artistic Licence<br />
CLOTHING: Asics FuzeX Grey Splash LayeringTop; Asics FuzeX Grey Splash ¾ Leggings (asics.com/gb). New Balance Vazee<br />
Agility trainers, £35 (newbalance.co.uk)<br />
SHOULDER PRESS<br />
Reps: 10<br />
Works: Core, shoulders<br />
and arms<br />
Once you’ve finished all your<br />
overhead lunges, bring the<br />
kettlebell down to your shoulder<br />
and bend your knees slightly (A).<br />
Then, keeping your elbow close<br />
to your body and your feet hipwidth<br />
apart, straighten your legs<br />
and press the weight overhead<br />
until your arm’s straight (B).<br />
Pause, then slowly lower back to<br />
the start. Keep your core tight and<br />
back flat throughout.<br />
A<br />
OVERHEAD LUNGE<br />
Reps: 10<br />
Works: Quads, glutes, core and<br />
shoulders<br />
After your last clean and press<br />
(above), keep your kettlebell<br />
overhead in your right hand, rather<br />
than taking it back down towards<br />
the floor.<br />
Take a step forward with your left<br />
leg and lower your body to a deep<br />
lunge position, making sure your left<br />
knee stays over your left foot (A).<br />
Return to standing by forcefully<br />
driving your left heel into the<br />
ground (B).<br />
TIP: KEEP YOUR CORE TIGHT DURING EACH MOVE TO PROTECT YOUR BACK.<br />
B<br />
A<br />
B<br />
<strong>Health</strong> & <strong>Fitness</strong> 23