he0413_feern37
TRANSCRIPT
5 0 | M & F H E R S | M A R /A P R 2 0 1 3
Training
GET SHORT- CIRCUIT SEXYIt’s time for gorgeous, flawless muscle!Sculpting a bangin’ body that’ll inspire double-takes is faster than ever with interval-based Tabata-style training. Figure Olympia Pro Erin Stern does circuits of body-weight blasters and classic Olympic lifts to elevate her body to full-on fabulous, just 20 seconds at a time.
Body-weight CircuitWORKS: GLUTES, THIGHS, HAMSTRINGS
��Speed Squat
��Dynamic Stepup
��Speed Skater
��Lunge JumpDo each move at maximum effort for 20 sec. Rest: 10 sec. between each move and 10 sec. after each circuit. Perform circuit twice.
B
GET SHORT- CIRCUIT SEXY
Text By CAT PERRYWorkout By GINO CACCAVALEPhotographs by TOM CORBETTShot on location at City Athletic Club, Las Vegas, NV
Speed Skater��Start on your left foot with
right foot slightly elevated behind you A . Bending your left knee, jump laterally to right about 30 inches and land on your right foot with your left foot extended about three feet to your right.
��For balance, lift your left arm in front of you and your right arm over your back leg B . Push off your right foot to do the move to your left. Repeat side to side for 20 seconds. A
Speed Squat��Stand in front of a low bench with your feet
shoulder width and arms behind your head A .
��Squat down quickly, until you make contact with the bench B and then explosively return to the upright position. Do as many squats as you can for 20 seconds.
5 2 | M & F H E R S | M A R /A P R 2 0 1 3
Lunge Jump��Stand with your right foot forward and your left
foot about 30 inches behind it, resting your weight on the ball of your foot. Without letting your right knee go past your toes, sink into a lunge until your rear knee nearly touches the floor A .
��Explosively jump upward, switching feet midair landing in a lunge with your left leg forward B .
ST
YL
ING
BY
CH
RIS
TIE
MO
EL
LE
R;
HA
IR &
MA
KE
UP
BY
KR
YS
TL
E R
AN
DA
LL
US
ING
MA
KE
UP
FO
RE
VE
R;
SP
OR
TS
BR
A:
LU
LU
LE
MO
N;
SH
OE
S:
AD
IDA
S
Training
A
B
B
A
KEEP UP THE MOMENTUM.
DO NOT PAUSE AT THE BOTTOM
OR THE TOP.
Alternating Dynamic Stepup��Place right foot on an
18-inch box or bench A . Explosively step onto the bench and swing your left knee toward your chest, letting your right foot leave the bench B .
��Land on the bench on your left leg, then return your right leg to the floor. Pump your arms in a run-ning motion for rhythm and stability. Alternate sides with each rep, doing as many reps as possible in 20 seconds.
Timing Is EverythingFire up your physique in all the right places with the GymBoss Interval Timer. It’s shock resistant and compact—start reaping the benefits of Tabata intervals now! $20, gymboss.com
B
A
5 4 | M & F H E R S | M A R /A P R 2 0 1 3
Training
PUSH OFF OF
THE FOOT ON THE STEP TO CREATE A
SMALL HOP IN THE AIR TO
SWITCH YOUR LANDING LEG.
5 6 | M & F H E R S | M A R /A P R 2 0 1 3
Training
Romanian DeadliftWORKS: HAMSTRINGS
��Stand with feet hip width holding an Olympic bar in front of your thighs, hands shoulder width A . Keeping your legs straight but without locking your knees, lower bar between your ankles and knees B .
��Push off your heels to return to start. Repeat for max reps for 20 seconds.
Overhead SquatWORKS: SHOULDERS, CORE, QUADS, HAMSTRINGS
��Start in the bottom position of a hang clean (see p. 58), hands wider than shoulder width and feet hip width. Then clean the bar to your chest and press it overhead A . Keep your weight on your heels and the bar directly overhead, then squat down until your thighs are less than parallel to the floor B .
��Keeping your arms locked, rise up from the squat. Without bringing the bar back down, repeat the squat for as many reps as possible for 20 seconds.
BA
AB
THIS IS A VERY TECHNICAL
MOVE. PRACTICE WITH
A LIGHTER WEIGHT BEFORE
GOING HEAVY.
Olympic-lift Circuit*��Speed Squat
��Dynamic Stepup
��Speed SkaterChoose a weight that will max you out at 20 sec. If after 20 sec. you could still do more, increase the weight. And if you can’t complete the move for 20 sec., go lighter. Rest: 10 sec. between moves and 10 sec. between circuits. Complete the circuit twice.
*Hold onto the Olympic bar for the entire circuit, even during rest periods.
Hang CleanWORKS: SHOULDERS, CORE, QUADS, HAMSTRINGS
��Start with feet hip-width apart, holding the bar at your waist, hands shoulder width and palms facing you. Bend your knees until the bar is at your knees A .
��Hoist the bar toward your upper chest, “racking” it just below your neck with your elbows forward B . Pulse your knees and, under control, reverse the motion, returning the bar to your waist. Repeat for max reps for 20 seconds.
B
A
5 8 | M & F H E R S | M A R /A P R 2 0 1 3
Training
IN A HANG CLEAN, BE SURE TO MOVE
THE BAR FROM YOUR KNEES TO YOUR
SHOULDERS IN ONE CLEAN MOVEMENT, EXHALING AS YOU
LIFT IT UP.