The row, press and lunge
This exercise targets and tones the upper back, shoulders and thighs. If that wasn’t enough, it also strengthens the core while challenging your balance, making it a very effective move to include in your workout.
This modified version of the clean and jerk is one of the most effective exercises for toning the whole body because it works so many of the large muscles in the upper and lower body.
• Stand with your feet shoulder-width apart holding a pair of dumbbells by your thighs.
• Inhale, exhale and then bring your hands up level with your shoulders with your elbows pointing out.
• Inhale, dropping your elbows down and then exhale pressing the weights overhead.
• Inhale, keeping your hands above your head, taking a big step forward with your right leg, performing a lunge (making sure your knee doesn’t come in front of your toes).
• Exhale, push through your right foot and return to standing with your feet together.
• Lower your hands to the start position and repeat, lunging with your left leg this time. This is one repetition.
• Keep your chest out and back straight, without leaning backwards throughout the exercise.
• Make sure you press your hands directly above your head and not slightly forward, to the side or back.
• Take a large step forward and make sure your knee is behind the toes of your front foot with your shin vertical.
Only lift between 3 and 6kg per dumbbell. Try to do this exercise two to three times a week if you want the best results. If you feel like a challenge increase the weight and try to make the movement as fluid as possible, increasing the speed as you progress.