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Craving a little variety in your gymroutine? If youre not ready to overhaul your training plan, simply adding in one crazy-effective move can help keep your mind focused and your workout fresh.Kelvin Gary,owner ofBody Space Fitnessstudio in New York City,to the rescue: He gave SELFonetotal-body move you should definitelyadd to yournext sweat sesh.
Meet the squat overhead thruster. In this move, we work the legs, backside, arms and core, all in one, says Gary. The legs [and glutes] are involved in the squat, the arms are involved in the press, and the core comes into play as you transfer force from your legs to the kettlebell, and as you pause with the kettlebell overhead. Heres your game plan:
Start witha 10 to 16-kilogram (or 22- to 35-pound) kettlebellat chest height, feet hip-width right here apart, holding on to the handles.Squat down, with feet facing forward, until hips are parallel with knees or lower.Squeeze your glutes as you straighten your legs and press the kettlebell overhead.Fully extend the kettlebell overhead as you stand up tall. Return to start for 1 rep.Do 12 to 15 reps.
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