FITNESS FIX ADD SIZE AT HOME
This living room-friendly total-body tune-up builds strength and bumps up your heart rate with minimal fuss
DIRECTIONS:
Follow the exercises in order. Do 3 sets of each exercise and rest for 90 secs between sets (unless otherwise noted). Do this workout 4 days a week, on all other days, go for a 20-min walk or run.
WARM-UP
Start standing, then place your hands on the floor. Gradually walk them forwards until you’re in press-up position, then lower to the floor (A). Keeping your chest to the floor, raise your right leg in the air – try to touch it to the floor near your left hand, stretching your hip and lower back (B). Reverse the move, repeat on the other side, then walk back to standing position. That’s 1 rep. Do 2 sets of 3 to 5.
01 GOBLET SQUAT TO LUNGE STEP
Start standing, with a dumbbell at your chest. Push your bum back and bend at your knees, lowering into a squat, your thighs just below parallel to the floor (A). Step your right leg back into lunge position – your right knee should be an inch from the floor (B). Return to the bottom of your squat position. Repeat with your left leg. Stand back up. That’s 1 rep; do 3 sets of 10.
02 PLANK DRAG ROW
Get in press-up position, a dumbbell just outside your left hand. Reach your right arm across to grab the dumbbell (A). Pull it across your body, then row the weight up towards your ribcage (B). Pause. Lower it to just outside your right shoulder and place your right hand beside it. Repeat on the other side. That’s 1 rep; do 3 sets of 10 to 12.
13 FULL-BODY TUNE-UP A
03 ALTERNATING Z PRESS
Sit on the floor with your legs straight, dumbbells held at your shoulders. Keeping your abs tight, press the right dumbbell overhead. Lower. Repeat on the left side. That’s 1 rep. Do 3 sets of 10, building shoulder s
