Power Points
15-Minute Workout
RAISE YOUR GAME
This workout will have you leaping and chopping in the gym, adding balance, coordination, and power to typical workout routines, and improving sports performance outside the gym. Do it three days a week, with at least one day of rest between. Do three sets of each exercise with one minute of rest between sets.
1. Unilateral Hang Clean. This is a multipart sequence that’s meant to be executed quickly and powerfully. Stand in a quarter squat, holding a dumbbell at knee level with one hand. With your chest up and your back arched, rise on the balls of your feet as if you were about to jump. Simultaneously shrug the dumbbell upward as you pull it up with your arm. Once the weight is at about chest height, dip under it by bending your knees and hips to “catch” the weight in front of your shoulder. The weight should roll to your fingers, with your wrist bent back and your upper arm parallel to the floor. Lower the weight and repeat for 4-6 repetitions, then do 4-6 reps with the weight in your other hand.
2. Split Jump. Stand in a lunge position with one leg 2 -3 feet in front of the other, your arms at your sides. Bend at the knees until your back leg almost touches the floor, then swing your arms forward and jump as high as you can. While in the air, switch leg positions so that you land softly with the other leg in front. Repeat for 8-12 repetitions.
3. Reverse Woodchopper. Stand with your feet shoulder-width apart and hold a dumbbell with a hand-over-hand grip. Reach across your body so the dumbbell is to the outside of your left calf. Now use your legs and core to swing the weight up over your right shoulder. Return to the starting position and do 5-7 repetitions. Then swing the weight over your left shoulder for 5-7 more reps.
» Fitness archive
Men's Health Philippines - December 2005 Issue
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Unilateral Hang Clean
Split Jump
Reverse Woodchopper
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