Sang Nila Utama Sports Club

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ROCK 'N' ROLL A NEW 6-PACK

IN A POWERFUL MASH-UP OF 2 TRIED & TESTED ABS TUNERS, THE SLICK SWISS BALL PIKE ROLLOUT IS YOUR NEW HIT MOVE FOR A ROCK-HARD CORE.

The Swiss ball pike & the extended rollout are the perfect combo for crafting quarried abs. Pikes are up to 40 to 70 percent better than other Swiss ball exercises for working your external & internal obliques.
They obliterate your love handles. Meanwhile, rollouts are hugely effective for honing your upper & lower re**us abdominis, helping you hammer the 6 frontal abs. The flexion of the pike & extension of the rollout work your abs through a wider range of motion. Meanwhile, the Swiss ball challenges lower back & hip flexor stability to isolate your core.
Delivering tighter abs, better posture & stronger weightlifting form - plus the encore of a tidy chest & shoulder workout - this is your platinum move to put your upper body at centre stage.

1/. PLANK IT UP
Lie with your shins on a Swiss ball in a plank position. Place your feet near the rear of the ball so you have room to roll forward. Brace your abs to left yourself up & draw a straight line from shoulders to toes.

2/. PULL A PIKE
Now turn your abs workout on it's head. Push your hips up until your body forms a near vertical line from your hands to your lower back. Hold here for 3 -4 seconds, making small movements with your feet to stay balanced.

3/. GO LOW
Lower yourself back into a plank, moving as slowly as you can. Maintain tension in your core throughout, & stop when your back is straight & parallel to the floor once more.

4/. Finally, from the plank position, push away with your hands & slide back as far as you can. Your body should stay straight & finish at a 30 to 45 degree angle to the floor. This last bit hurts, so stick with it.

WHAT YOU'LL GAIN
*An epic 8-pack
*Tee-filing shoulders
*Solid posture
*A rocking upper body

STRENGTH BEGINS AT HOME

THIS NO NONSENSE ROUTINE TURNS HOME OBJECTS INTO A MAKESHIFT GYM LIMBER UP WITH GENTLE STRETCHES BEFORE YOU START, & BE SURE TO REST FOR 30 SECONDS BETWEEN EACH SET.

1. SPLIT SQUAD (2 MINUTES)
Stand facing away from a chair or step & lift your left foot to rest on the surface behind you. The higher your foot is elevated, the tougher the squat will be. Bend your right knee & flex at the hips until the left knee brushes the floor, then drive up to return to the start. Do 5 reps on each leg, switch, then repeat until the 2 minutes are up.

2. FEET-ELEVATED PRESS-UP (1 MINUTE)
Placing your feet on a raised platform targets the upper part of your pecs. Start with your toes on the chair, palms flat & arms extended under your shoulders. Tense your quads & glutes to keep straight as you lower yourself to the floor, moving your body as a single unit. Press hard through your hands & fingers to press back up.

3. SHOULDER PRESS (1MINUTE)
Grab 2 large full water bottles & begin with knees slightly bent & feet shoulder-width apart. Bend your arms & raise the bottles to shoulder height, palms forward. Keep your core braced & chest out as you extend your arms, then lower to shoulder height. It won't feel easy after 60 seconds.

4. PISTOL SQUAT (90 SECONDS)
Stand in front of a chair or step, then slowly bend your right knee as you raise your left leg & both arms out straight in front of you for balance. Lower slowly until your glutes brush the surface of the chair, then squeeze your quads & glutes to push back up & switch legs.

5. TOWEL SLIDE JACKKNIFE
Lay a towel flat on a hardwood floor & set up in a push-up pose with your toes resting on the towel & your body in a straight line. Keeping your arms straight, draw your knees towards your chest, sliding the towel across the floor. When your knees are level with your elbows, slide your legs back to the start by squeezing your glutes.

6. BURPEE (2X1 MINUTE)
This CrossFit staple is a true test of muscular endurance that will leave your triceps, chest, quads & abs burning. Begin standing, then drop to place your hands on the floor in front of you, kicking your legs back into a push-up position as you lower your chest to the ground. Hop your legs towards your body so your feet are flat, come into a shallow squat, then propel up into a jump. You've got 3 minutes) spare to stretch.

A-LIST ABS AND ARMS
Build an action-hero body with this workout

Do 4 rounds of each circuit

Circuit A
1/ FARMER'S WALK
Grab a pair of heavy dumbbells - each should equal about half your body weight. Let the weights hang naturally at your sides. Turn your wrists forward slightly so your shoulders are rotated down and back. Walk at slow, controlled pace, taking regular -length steps. Avoid slumping your shoulders and extending your back. Time: 30 seconds

2/ SINGLE-LEG SLIDE PIKE
Assume a push-up position with your left foot on an object - like a paper plate or towel - that can slide across the floor. Raise your right foot slightly. That's the starting position. Keep your legs & upper body as straight as possible, and raise your hips as high as you can. Pause at the top, then return to the start. Reps: 10 per side

3/PULL-UP COMBO
Hang from a pull-up bar using an overhand, shoulder-width grip. Pull your chest to the bar, pause, and slowly lower yourself. That's 1 rep. Do 3. Then do 3 reps using a neutral grip (palms facing each other) and 3 reps using an underhand grip. Reps: 9 (3 in each hand position).

CIRCUIT B
1/ DUMBBELL BENCH PRESS
Lie face up on a holding a pair of dumbbells above your chest, with your arms straight and palms facing forward. Lower the dumbbells slowly to the sides of your chest. Pause, then push the weights back up to the starting position. Reps: 10

2/ BARBELL HIP THRUST
Sit on the floor with your upper back against a bench, knees bent and feet flat. Place a loaded barbell across your hips. This is the starting position. Squeeze your glutes and raise your hips so they align with your knees and shoulders. Lower back down. Reps: 15.

3/ SPLIT STANCE LANDMINE PRESS
Wedge one end of a barbell into a corner and load the other with weight. Stand with your left foot forward, holding the loaded end in your right hand near your shoulder. Push the barbell away from your body. Pause, and return the bar to the starting position. Reps: 10 per side.

CIRCUIT C
1/ REAR-FOOT ELEVATED SPLIT SQUAD
Hold a pair of dumbbells and stand with one foot elevated on a bench behind you. Lower your body until your front knee is bent 90 degrees and your back knee is just above the floor. Pause, and slowly push back up. Do all your reps, then switch legs and repeat. Reps: 8 per side.

2/ SWISS BALL HIP RAISE AND LEG CURL
Lie on your back with your lower legs on a Swiss ball, your arms at your sides. This is the starting position. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball towards your butt. Pause, and return to the starting position. Reps: 15.

CIRCUIT D
1/ HAMMER CURL
Hold a pair of dumbbells at your sides, your palms facing each other. Brace your core. Without moving your upper arms, curl the dumbbells upwards, bringing them as close to your shoulders as you can. Pause, and then slowly lower the weights down to the starting position. Reps: 12.

2/ ROPE TRICEPS PRESS-DOWN
Attach a rope handle to the high pulley of a cable station and stand facing it with your elbows slightly bent. Brace your core. Without moving your upper arms, push the rope down until your upper arms are straight. Pause, and slowly return to the starting position. Reps: 15

Your knees creak like a door in American Horror Story. Knee pain relief may begin with improved hip flexibility. So do the following workout 2 or 3 times a week:

1/ High Plank with Spiderman Alteration
From a high-plank position, bring your knee to the outside of your elbow. Pause, return to a high plank, and repeat with the other leg. That's 1 rep. Do 3 sets of 6.

2/ Glute Bridge
Push through your heels to raise your hips, so your body forms a straight line from knees to shoulders. Pause, then slowly lower. Do 3 sets of 12, resting 30 seconds between each.

3/ Lateral Lunge with Trunk Rotation
Step right, bending your right knee, and sink into a side lunge. Pause, rotate your torso to the right, and return to the start. That's 1 rep. Do 8. Repeat on your left side.

Sang Nila Utama Sports Club Tips on body workout