Aries Magazine December 2013 / January 2014 Issue | Page 162

The
Holiday
Quickie

Floor Press
Lie face-up on the floor, knees bent, feet
flat. Hold a dumbbell in each hand, arms
extended above chest, palms facing in.
Bend elbows, lowering weights until triceps
hit floor. Return to start. Do 10 reps, then
immediately do Move 2 to complete set. Do
3 sets.

Center Push-ups
Get in high-plank position, hands under the
center of chest, fingers forward, thumbs
touching, and feet together. Bend elbows
straight back, lowering chest until it hovers above floor. Pause, then return to start.
Do 10 reps, then immediately do Move 4 to
complete set. Do 3 sets.

{

You’re busy, you’re boozing.....
you’re still golden! This better chest,
better pec session will keep you
lookiing your best!

MEET YOUR TRAINER

Matthew
Embrey-McClain

Bent-Over Rows

}
DEC 2013 & JAN 2014

/

ARIES

161

Stand with feet hip-width apart, knees bent,
and hold a dumbbell in each hand at sides,
palms facing in. Hinge forward from hips
until chest is almost parallel to the floor.
Bend elbows and draw weights up to ribs.
Pause, then return to start. Do 10 reps.

Dumbbell Swing
Stand with feet shoulder-width apart and
hold a dumbbell in left hand, arm extended.
Bend knees, swinging weight between legs.
In one motion, straighten legs and thrust
hips forward as you lift weight to shoulder,
drawing elbow back. Return to start. Switch
sides after 10 reps.

162

ARIES

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DEC 2013 & JAN 2014