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Energising workout no. 20: build all-round arm strength with dips, rows and raises

Posted by Mia Wilkinson for Strong Women Training Club

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As soon as the sun comes out, you start reading all these articles about how strong shoulders are back in fashion. But having decent upper body strength should be a year-long project for women. The energiser circuit might lure you into a false sense of security with squats and mountain climbers, but today’s strength workout is a 360’ arm building extravaganza, with lateral and front dumbbell raises, renegade rows and tricep dips making up the bulk of the strength circuit. 

Our core challenge involves engaging those deep ab muscles to maintain control over the legs. 

ENERGISER CIRCUIT: mountain climbers

  1. Start in a plank position - engage your abdominal muscles by drawing your belly button to your spine and keep your back straight, without dipping your hips or floating your bum in the air.
  2. Bring your right knee to your right elbow, squeezing through the core.
  3. Return it to the starting position and repeat on the other side.
  4. Pick up the pace so you are moving quickly through the reps.