FF Workout Series: triple exercise circuit

CrossFit Hove coach Miles Key shows us how to perfectly execute this high intensity, three-exercise, 10-minute round circuit

15 October 2012    |    0 Comments

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Image courtesy of: Fighting Fit

Look out for Part Three of FF's Workout Series, exclusively on www.fightingfitmagazine.com.

10 dumbbell push presses, 10 press-ups, 10 pull-ups
Repeat these three movements as many times as possible in 10 minutes

1.The dumbbell push press starts with the dumbbells on the front of the shoulder. The ends of the dumbbells should be facing away from the front of the body. The push press is initiated with a small dip of the torso, ensuring that the lower backs lumbar curve remains integral and the belly tight. The hips need to dip slightly backwards (as if sitting on a stool) then move back up vertically, helping to propel the dumbbells off of the shoulder and fully extending the arms.

2. The press-ups should be performed as a chest to floor movement, ensuring the body remains rigid through the torso and the arms fully extended at the top of the movement.

3.The pull-ups can be performed either strict or kipping, using the hips to assist in the movement. The palms should be facing away from the body, and the arms coming to full extension at the base of the movement. The chin must come fully over the bar for each repetition.

Look out for Part Three of FF's Workout Series, exclusively on www.fightingfitmagazine.com.

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Fighting Fit is published by Newsquest Specialist Media, the world’s leading combat sport publisher. Other titles include Boxing News, The Boxing News Annual and The Boxing News Health & Fitness Series

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