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HIGH STEP-UP WITH WEIGHT

WORKS ALL LEG MUSCLES

1 Face a sturdy box, step, or chair that is about knee high. With your feet hip-width apart, hold a 10-pound weight in front of your chest.

2 Keeping your back straight (don’t bend forward) and eyes forward, step onto the box with your left foot and push through your heel to straighten your leg. Keep your right foot hanging free. Step down and then step onto the box with your right foot.

Alternate this way for five reps on each leg. Rest and do another set. Each week, add three reps and another set until you can do 14 with each leg per set and five sets.

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WOOD CHOP

WORKS THE LATS AND CORE MUSCLES, ESPECIALLY THE OBLIQUES

1 Stand with feet spread shoulder-width apart and knees bent slightly. Hold a lightweight dumbbell (or a basketball) in both hands over your left shoulder next to your ear.

2 Bending at the waist, sweep the weight down and across your body—in a chopping motion—until it reaches the outside of your lower right leg. Reverse the move. Be sure to chop slowly and in control.

Do 10 chops to the right and then repeat the move starting with the weight above your right shoulder and chopping to your left. Do a second set of 10 on each side. Work up to three sets of 20 on each side. In a few weeks, replace the dumbell with a heavier weight or replace the basketball with a medicine ball.

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S COUT ING ¿ MAY • JUNE 2 0 1 0

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