10-Minute Strength and Cardio Workout




Six upper-body compound moves

Leg-raise bench-press

Works: chest, biceps, abs
It’s time to go flat-out for fitness: lie on a flat bench and grab the bar with hands a fist’s width apart. Lift your legs so they’re off the bench at 35 degrees. Lower the bar-bell to your chest. As you push it up, raise your legs until they are 90 degrees to the bench. Lower your legs and arms at the same time for tight abs – and even tighter sleeves.
Photography: Adrian Weinbrecht

 

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Incline press

Works: chest, triceps
You’re on the second exercise and you haven’t even had to stand up. We’re too kind. Set an incline bench to 45 degrees, then grab two dumb-bells and hold them at arm’s length. Keep your head, torso and hips pressed onto the bench. Lower the dumb-bells to either side of your chest. Pause, then straighten your arms. Keep at it – you’ll sleep well tonight.
Photography: Adrian Weinbrecht

Squat shoulder press

Works: shoulders, abs, glutes
These moves go together like bacon and eggs. Lunge so that your right foot is 1.5m forward, with a dumb-bell in each hand. Raise them to either side of your head. Lower your left knee and bend your right leg. As you come up, push the weights up in a shoulder-press. Lower the weights. Now alternate – and don’t think you’ve earned a fry-up.
Photography: Adrian Weinbrecht

Power clean

Works: shoulders, traps, abs
This separates the men from the boys. Squat with your toes beneath a bar-bell. Grab the bar with an overhand grip. Straighten up while pulling the bar up, close to your body. When it’s just below your chin, rotate your elbows around the bar so your palms are facing away. Pause, rotate your elbows back and lower to the start position. Feeling more manly now?
Photography: Adrian Weinbrecht

Squat to bicep curl

Works: quads, biceps, abs
Biceps increase your pulling power – but make up only 3% of your muscle mass, so rope in your legs to boost calorie-burn. Stand feet apart with a dumb-bell in each hand. Squat until your thighs are parallel to the floor. Straighten your knees to rise up. Curl the weights to up to shoulder height. Dual exercises save time and work you harder – getting you fit, quicker.
Photography: Adrian Weinbrecht

Bent-over row

Works: lats, biceps, shoulders
You may look like you’re looking for pennies, but this exercise will give you a wide, V-shaped back. Stand holding a pair of dumbbells, feet shoulder-width apart. Keeping your back flat, bend forward until your back is almost parallel with the floor. Slowly draw the weights up towards the sides of your chest. Pause, then slowly lower the weights and repeat to get your back on track.





Video: THE 5 MUST DO COMPOUND EXERCISES EXPLAINED!

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Date: 04.12.2018, 07:25 / Views: 95531