![]() ![]() With palms facing out, curl weights to shoulders, then turn palms in to press the weights overhead. Kneeling Curl and Press: Start in a kneel with arms straight at sides and a weight in each hand.Press through your front foot to return back to start, and repeat on your left side (imagine lunging to 11 o’clock). Lateral Dumbbell Lunge: Stand holding dumbbells at sides, and lunge laterally to your right (if you were standing in the center of a clock, this would be like lunging to 1 o’clock), and putting 80 percent of your weight in your right heel.Lower the weight, and repeat on the right side. Keeping a perfect plank position, row your left hand up to your left ribs, elbow back and tight to the body. Bend elbows back and close to body to lower chest to floor, then press back up, locking elbows at the top. Weighted Push-Up Rows: Get in plank position gripping a dumbbell in either hand.Repeat on left leg, and continue alternating for 1 minute. With your weight in your left heel, take a big step forward with right leg and bend your left knee so it just hovers above floor. Pendulum Lunge: Holding dumbbells at sides, take a big step backward with right foot and lower right knee to floor.Complete four rounds of the following four exercises, resting one minute after each round. You’ll need a heavy set of dumbbells (Harington uses 20- to 30-pounders). Raise your hips high to straighten the right leg and stretch the hamstrings. Use your right elbow against the inside of the right knee to deepen the stretch. Lunge Stretch: Start in a forward lunge on right leg, and plant hands on floor on either side of front foot.Return to start and repeat on the opposite side for 1 rep. Lift the same arm up toward your left shoulder and look up. Thread your left hand over to your right side, so that it hovers an inch above the floor. Thread the Needle: Position yourself o n your hands and knees on the floor.Knee Hugs: Lie on your back and hug your left knee to your chest, while keeping right leg flat.Try it two or three times a week, and get fit enough to fight the undead. He shared one of Harington’s go-to workouts below. ![]()
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January 2023
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