4 moves for a Hunger Games-ready bod
For awesome arms, try the…Single Arm Row with Rotation
Note: You’ll need a resistance band for this one!
A single arm row simulates the upper body action in archery (hello, Katniss!) by drawing one elbow back (engaging the deep muscles of the back) and slightly rotating the torso. Hook the resistance band around a stable pole or door jam and place both handles in your right hand. Step back until the band has some tension. Pick up your right foot and balance on your left and then begin to pull the band back, right hand moving towards right hip. Add a slight rotation to the right, opening up the shoulder. Repeat 10 times with each arm.
For killer abs, try the…Bear Squat
The bear squat combines a full plank, which is fantastic for the core, and an explosive leg press. Begin in plank position, and then bend your knees and send your hips back over your heels keeping the knees off the floor (spine is flexed and arms are extended). With a powerful push from your legs, extend back out to plank and hold. Repeat 10 times.
For totally toned legs, try the…Curtsy Squat Side Lunge
Note: You’ll want to use dumbbells for this move!
To truly develop strong legs that are functional for running, jumping, leaping and carrying heavy loads, you must train them in all directions. Holding heavy dumbbells in each hand, begin with feet together. Step out to the side with your right leg, keeping your left leg straight. Hinge forward slightly but keep chest lifted with the dumbbells on either side of your right leg. Push off your right foot and immediately step back and cross behind the left leg, bending both knees into a curtsy squat. Repeat 10 times.
To up your agility, try the…Quick Feet Drill
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