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Fitness: Workouts

 

Muscle Build
Workout B

Single-leg deadlift, single-arm snatch, rotational lunge

 
 
Single-leg deadlift

Sets:Reps: 8 each side Target: hams, lower back, glutes

Keep your back straight as you lower. 



 
Single-arm snatch

Sets:Reps: 8 each side Target: quads, arms, shoulders

Explosively drive up, catch the dumb-bell on your shoulder inverting your grip as you do, then press the weight straight overhead. 



 
 
Rotational lunge

Sets:Reps: 8 each side Target: hams, glutes, adductors

Step back and to the left so that your left foot is pointing away from your right.
 



 
Single-leg squat

Sets:Reps: 8 each side Target: quads, glutes

Concentrate on a slow, controlled movement up and down.
 



 
 
Dumb-bell step-up

Sets:Reps: 8 each side Target: calves, quads, glutes

Step up with the right leg then down with the left then repeat eight times before swapping sides.

Muscle Tip - Get in line
Before doing any big lift, imagine reaching towards the ceiling with the top of your head to correct your posture and lift your shoulders.



 
Single-leg good morning/lunge

Sets:Reps: 8 each side Target: lower back, hams, quads

Bend over at the hips, then straighten up before stepping backwards into a lunge.
 



 
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  MUSCLE BUILD

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Workout A

Elevated press-up, single-arm curl to press, single-arm dumb-bell row
 

Workout B

Single-leg deadlift, single-arm snatch, rotational lunge
 

Workout C

Turkish get-up, barbell side bends, standing dumb-bell punch
 
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