STRENGTH
THE BIG WORKOUT
The Power Plan for Lifelong Fitness HIT PAUSE ON TIME WITH TWO WORKOUTS THAT WILL BUILD MUSCLE MASS AND ENHANCE YOUR STAMINA, WHATEVER YOUR STAGE OF LIFE. YOUR AGE IS NO LONGER AN EXCUSE.
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LASTING STRENGTH All aspects of fitness, from speed and flexibility to mobility and endurance, require a base of strength. But strength, if not maintained, wastes away as you grow older, and its loss is a major signifier of wider health issues later in life. This workout from PT Luke Worthington recruits the four fundamental movements – squat, hinge, push and pull. Perform it at least once every two weeks to ensure that you get stronger for every candle on the cake. 42 MH.CO.ZA/ September 2019
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FRONT SQUAT 4 SETS OF 6 REPS
DEADLIFT 4 SETS OF 5 REPS
Start your session with a squat variation that builds strength in your legs and positions the weight to fire up your abs. With a barbell resting on the front of your shoulders, your palms up and fingers underneath (A), drop your hips back to sink to a squat (B). When you are as low as possible, hold for a second, then drive up. Rest for 90 seconds between sets on all moves.
Switch to another compound exercise to develop your posterior chain – the base for all athletic movement. With your back straight, bend down to hold the barbell in an overhand grip, your hands at shoulder width (A). Tense your back and think about driving your hips towards the bar as you stand, lifting the weight in front of your thighs (B). Reverse the movement back down.
WORDS: MICHAEL JENNINGS | PHOTOGRAPHY: PHILIP HAYNES MODEL: LAWRENCE PRICE, W MODELS | STYLING: HAYLEY LAWRENCE
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