----ITS SIMPLE: 6 MOVES FOR 6 – PACK ABS----

Autor : Mateo Castro Ganoza

THE BODY YOU ALWAYS WANTED STARTS HERE

50

BEST

TIPS

EVER

BIGGER

BICEPS

LESS

FLAB

WORK SMARTER NOT HARDER

GYM & HEALTH TRAINING

GUIDE2014 FROM THE EDITORS OF GYM $ HEALTH MAGAZINE

Stay Strong All Winter Long!

INTER IS NOT AN EASY TIME OF YEAR TO stay on track. Stress, holidays, and the cold grey weather take its toll. The training guide you have in your hands seeks to help you fight back against the winter doldrums and stay motivated.

With invigorating workouts, expert advide, and revitalizing meals, we have set you pu to enjoy your healthiest winter yet!

W

Seven Tests of True Strength

EMEMBER THE PRESIDENTIALS? No, not the election. We are talking about the presidents challenge physical fitness test – the series of exercises that gym teachers have been using for decades to torture students.

Are you fit? Prove it – or improve.

R

Test 1-JUMP AT LEAST 8 FEET

2-SQUAT, CURL, AND PUSH PRESS 20

TIMES IN 1 MINUTE

3-PERFORM ONE CONTROLLESD WALL

SQUAT

4-SCORE LEVEL 12 ON THE BEEP

TEST

5-DEADLIFT 1.75 TIMES YOUR

BODY WEIGHT

6-DO 10 CLAPPING PUSHUPS

7-HOLD A PLANK FOR 3

MINUTES.

When was the las time

you got anything absolutely

FREE?

GYM & HEALTH

Scan below to claim a FREE gift fot Gym & Health readers. Yep…That easy!

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The Spartacus Workout

PLANK WITH LEG LIFT

DUMBBELL CHOP

BUMBBELL LUNGE

DUMBBELL SINGLE LEG

DUMBBELL PUSH PRESS

GOBLET SQUAT

DUMBELL DEADLIFT

Six Moves for a Six-Pack

KETTLEBELL PULLOVER

PLANK CABLE ROW

KETTLEBELL RACK CARRY

HALF KNEELING PALLOF PRESS

BAND RESISTED JACKKNIFE

DIAGONAL WHEEL ROLLOUTS

Best

Tips Ever DONT WORK YOUR ABDOMINAL MUSCLES

EVERY DAY. TRAIN THEM ANLY 2 OR 3 DAYS A

WEEK

PUT YOUR TONGUE ON THE ROOF OF YOUR

MOUTH WHEN YOU DO CRUNCHES

TEST THE BENCH, PRESS YOUR THUMB INTO

THE BENCH BEFORE LIFTING

KEEP YOUR WEIGHT WORKOUTS UNDER AN

HOUR

SWIM FASTER, TO BUILD SPEED IN

SWIMMING, DEVELOP YOUR ANKLE

FLEXIBILITY

COUNT YOUR REPETITIONS BACKWARDS

DONT BOTHER WITH POSTWORKOUT PAIN

RELIEVERS

TEST YOUR OFTEN, EVERY B4 WEEKS.

IF YOU HURT YOUR RIGHT ARM, DONT STOP

EXERCISING YOUR LEFT ARM

IF YOU DONT LIKE AN EXERCISE, START

DOING IT

TO WORK YOUR BICEPS HARDER,

BEND YOUR WRIST BACKWARD

SIGHTLY WHILE YOU DO ARM CURLS

PRACTICE CYCLING ONE-LEGGED TO

RIDE MORE EFFICIENTLY

RECOVER FASTER FROM A HARD

WORKOUT BY LIGHTLY EXERCISING

THE SAME MUSCLES THE FOLLOWING

DAY

DONT TRAIN WITH A WEIGHT BELT.

INCREASE THE SPEED OF YOUR

RUNNINGS STRIDES TO GET FASTER.

BETWEEN SETS, TAKE 20 TO 30

SECONDS TO STRENCH YOUR MUSCLE

YOU JUST WORKED

EAT MEAT EVERY DAY

BE MORE FLEXIBLE, STRETCHING

YOUR TIGHT MUSCLES

DO ABS EXCERSISES AT THE

BEGINNING OR YOUR WORKOUT