Party-proof your body for the party season




Diary jam-packed with festive fun? Our clever workout will prepare your body for the good times ahead.

EVEN the most health-conscious gym bunnies find it hard to avoid the highs and lows of party season. But this year we’re trying a new approach: rather than the usual routine of depriving ourselves from enjoying all the festive treats (only to cave in), we’re going to embrace the celebrations and ditch the guilt by preparing our bodies as best as we can.

So don’t throw away a year of hard work. Give the workouts here a go, then party all night. You deserve it.

Kit you’ll need

¦ 2 x dumbbells

¦ Barbell

¦ Box

Levels

¦ Beginner: 2 x 10 reps

¦ Intermediate: 3 x 10-15 reps

¦ Advanced: 4 x 10-15 reps

Squat and press

Areas trained: Bottom, legs, shoulders, rear upper arms

Technique:

¦ Holding a dumbbell by each shoulder, bend at your knees and hips to push your bottom out behind you and lower into a squat.

¦ Extend back to the start and press the dumbbells overhead.

¦ Slowly lower and repeat.

Clean and press

Areas trained: Legs, bottom, shoulders, upper arms, back

Technique:

¦ Holding a barbell in front of your thighs, bend your legs to create momentum, then row the barbell up toward your chin.

¦ Rotate your grip to drop your elbows under the barbell then press the barbell overhead.

¦ Reverse the movement and repeat.

HOT TIP: This is a great way to work every muscle

Lunge with rotation

Areas trained: Legs, bottom, sides of stomach

Technique:

¦ Holding a weight in front of your chest, take a large step forwards and bend both knees to about 90 degrees with the back knee just above the floor.

¦ As you do this, twist your upper body to the side of the front leg, bringing the weight toward your hip.

¦ Push back up to the start and repeat on the opposite side. Alternate sides for each rep.

HOT TIP: Don’t let your shoulders hunch

Single-arm snatch

Areas trained: Bottom, legs, core, shoulders

Technique:

¦ Bend at your hips and knees to take hold of a dumbbell between your feet.

¦ Explosively extend your body, driving the dumbbell towards the ceiling using the momentum generated.

¦ Lower and repeat, alternating arms with each rep.


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