To fire up your metabolism and boost your bedroom confidence with this workout plan…
Each card represents one superset (two moves done back-to-back with no rest in between). Start with exercise 1A, then immediately do 1B. Repeat 1A and 1B, then go to the second set. Continue through all four moves, doing two sets of each pair.
1A/ Prone Jackknife
Start in a push-up position, with your palms flat on the floor, shoulder-width apart, and your shins on a stability ball (A). Pull your knees towards your chest, keeping your back flat and core engaged, until only your toes are on the ball (B). Straighten your legs to roll the ball back to start. That’s one rep. Do 10 to 12.
2A / Single-Leg Romanian Deadlift
Stand with feet hip-width apart, right foot raised off the floor, right arm extended in front of you (A). Bending forward from your hips, raise your right leg behind you, keeping your back flat and right leg straight, until your body forms a T and your right arm hangs straight down (B). Return to start. That’s one rep. Do 10 to 12, then repeat with the left leg.
3A / Lunge With Front Foot Elevated
Stand with feet hip-width apart, half a metre to a metre in front of a step, then place your right foot on the step (A). Slowly lower into a lunge, keeping your right knee over your toes (B). Drive through your right heel and straighten back to start. That’s one rep. Do 10 to 12, then repeat with the left leg.
4A / Stability-Ball Leg Curl
Lie on the floor with your calves on top of a stability ball, arms to the sides, palms facing up (A). Squeeze your glutes and raise your hips until your body forms a straight line from your shoulders to your feet (B). Bend your knees to roll the ball towards you, straighten your legs to roll it back, then lower to the start position. That’s one rep. Do 10 to 12.
1B / Stability-Ball Wood Chop
Position the ball next to a cable machine. Lie with your back on the ball, knees bent, and hold the handle with both hands (A). Keeping your arms straight, brace your core and pull the handle across your body until it’s above your head (B). Slowly return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
2B / Standing Alternating Overhead Press
Grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent. Hold the dumbbells just above your shoulders, palms facing forward (A). Press the right dumbbell up until your arm is straight overhead (B). Slowly lower back to start, then raise the left dumbbell. Continue alternating arms until you’ve done 10 to 12 reps on each side.
3B / Three-Point Dumbbell Row
Stand with your feet hip-width apart, holding a dumbbell in your right hand, palm facing your body. Bend forward at the hips, keeping your back flat, and place your left hand on the bench, the dumbbell hanging straight down from your shoulder (A). Slowly bend your elbow and pull the dumbbell up towards your waist (B). Pause, then lower the dumbbell back to start. That’s one rep. Do 10 to 12, then repeat on the left.
4B / Wide-Grip Pull-Down
Stand facing a lat pull-down machine and grab the bar with your hands wider than shoulder-width apart, palms facing forward. Keeping your arms extended and back straight, sit on a bench with your feet flat on the floor (A). Pull the bar towards your chest, keeping your elbows under the bar (B). Then slowly return to start. That’s one rep. Do 10 to 12.
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