OnFitness Magazine - March/April 2022 - 13

13 WWW.ONFITNESSMAG.COM | VOL 22 NO 5 | 2022
BARBELL BENT-OVER ROW
Lats, traps, biceps, abs, rhomboids, and rotator cuffs.
The barbell bent-over row is a back mass building
exercise. With your legs slightly bent, keeping your
back perfectly straight, bend your upper body
forward by pushing your hips back, instead of
folding forward, until it's almost parallel with the
ground. Grab the barbell with an overhand grip,
hands slightly wider than shoulder-width apart.
Row the weight up to your chest, pause, then,
under control, lower the weight and repeat. Remain
bent forward during all repetitions.
DUMBBELL GOBLET SQUAT
Glutes, quads, hamstrings, calves, core (abs
and spinal erectors), forearms, biceps, and
shoulders.
Stand, holding one dumbbell with both
hands at chest level keeping your upper
arms close to your sides. Tighten your abs
and squat as low as you can go while
keeping your back straight - if your back
starts to round, that's too low. Hold, then
squeeze your butt and drive through the
heels to stand back up. Repeat.
BATTLING ROPE
Back, shoulders, hips, legs, delts, arm muscles,
abs, and butt.
Battling ropes is an amazing heart-pumping,
muscle-building workout that's easy on your
lower-body joints and a great way to lose fat
and stress. Try going all out for ten to twenty
seconds, then resting for a few minutes.
Alternating between variations working as hard
as you can always keeping your abs crunched
and your back flat.
BOX JUMP
Butt, quads, calves, hamstrings,
and core.
Plyometrics are great for
stimulating larger fast-twitch
muscle fibers and burning fat.
Standing in front of a box, bend
into a quarter squat, swing your
arms back, then swing them
forward and explode up off the
ground. Land on the box as
softly as possible. You're aiming
to mimic your take-off position
on landing - feet flat and knees
slightly bent. Then jump
backward back down, again
aiming to land as softly as
possible. You can also opt to step
down slowly one leg at a time,
which will work your butt even
more and safeguard your joints.
DUMBBELL
LATERAL
RAISE
Delts, traps,
triceps, core,
butt, quads,
and hamstrings
(stabilizers).
The lateral
raise is one of
the best
exercises for
building
shoulders.
Holding
manageable
weights, stand
with your
hands down
by your sides,
your palms
facing in.
Slowly lift
your arms out
to your sides
away from
your body
until they
reach shoulder
level. Pause,
then slowly
lower the
weights and
repeat.

http://WWW.ONFITNESSMAG.COM

OnFitness Magazine - March/April 2022

Table of Contents for the Digital Edition of OnFitness Magazine - March/April 2022

CONTENTS
CONTENTS
OnFitness Magazine - March/April 2022 - 1
OnFitness Magazine - March/April 2022 - 2
OnFitness Magazine - March/April 2022 - 3
OnFitness Magazine - March/April 2022 - CONTENTS
OnFitness Magazine - March/April 2022 - CONTENTS
OnFitness Magazine - March/April 2022 - 6
OnFitness Magazine - March/April 2022 - 7
OnFitness Magazine - March/April 2022 - 8
OnFitness Magazine - March/April 2022 - 9
OnFitness Magazine - March/April 2022 - 10
OnFitness Magazine - March/April 2022 - 11
OnFitness Magazine - March/April 2022 - 12
OnFitness Magazine - March/April 2022 - 13
OnFitness Magazine - March/April 2022 - 14
OnFitness Magazine - March/April 2022 - 15
OnFitness Magazine - March/April 2022 - 16
OnFitness Magazine - March/April 2022 - 17
OnFitness Magazine - March/April 2022 - 18
OnFitness Magazine - March/April 2022 - 19
OnFitness Magazine - March/April 2022 - 20
OnFitness Magazine - March/April 2022 - 21
OnFitness Magazine - March/April 2022 - 22
OnFitness Magazine - March/April 2022 - 23
OnFitness Magazine - March/April 2022 - 24
OnFitness Magazine - March/April 2022 - 25
OnFitness Magazine - March/April 2022 - 26
OnFitness Magazine - March/April 2022 - 27
OnFitness Magazine - March/April 2022 - 28
OnFitness Magazine - March/April 2022 - 29
OnFitness Magazine - March/April 2022 - 30
OnFitness Magazine - March/April 2022 - 31
OnFitness Magazine - March/April 2022 - 32
OnFitness Magazine - March/April 2022 - 33
OnFitness Magazine - March/April 2022 - 34
OnFitness Magazine - March/April 2022 - 35
OnFitness Magazine - March/April 2022 - 36
OnFitness Magazine - March/April 2022 - 37
OnFitness Magazine - March/April 2022 - 38
OnFitness Magazine - March/April 2022 - 39
OnFitness Magazine - March/April 2022 - 40
OnFitness Magazine - March/April 2022 - 41
OnFitness Magazine - March/April 2022 - 42
OnFitness Magazine - March/April 2022 - 43
OnFitness Magazine - March/April 2022 - 44
OnFitness Magazine - March/April 2022 - 45
OnFitness Magazine - March/April 2022 - 46
OnFitness Magazine - March/April 2022 - 47
OnFitness Magazine - March/April 2022 - 48
OnFitness Magazine - March/April 2022 - 49
OnFitness Magazine - March/April 2022 - 50
OnFitness Magazine - March/April 2022 - 51
OnFitness Magazine - March/April 2022 - 52
OnFitness Magazine - March/April 2022 - 53
OnFitness Magazine - March/April 2022 - 54
OnFitness Magazine - March/April 2022 - 55
OnFitness Magazine - March/April 2022 - 56
OnFitness Magazine - March/April 2022 - 57
OnFitness Magazine - March/April 2022 - 58
OnFitness Magazine - March/April 2022 - 59
OnFitness Magazine - March/April 2022 - 60
OnFitness Magazine - March/April 2022 - 61
OnFitness Magazine - March/April 2022 - 62
OnFitness Magazine - March/April 2022 - 63
OnFitness Magazine - March/April 2022 - 64
OnFitness Magazine - March/April 2022 - 65
OnFitness Magazine - March/April 2022 - 66
OnFitness Magazine - March/April 2022 - 67
OnFitness Magazine - March/April 2022 - 68
OnFitness Magazine - March/April 2022 - 69
OnFitness Magazine - March/April 2022 - 70
OnFitness Magazine - March/April 2022 - 71
OnFitness Magazine - March/April 2022 - 72
OnFitness Magazine - March/April 2022 - 73
OnFitness Magazine - March/April 2022 - 74
OnFitness Magazine - March/April 2022 - 75
OnFitness Magazine - March/April 2022 - 76
OnFitness Magazine - March/April 2022 - 77
OnFitness Magazine - March/April 2022 - 78
OnFitness Magazine - March/April 2022 - 79
OnFitness Magazine - March/April 2022 - 80
OnFitness Magazine - March/April 2022 - 81
OnFitness Magazine - March/April 2022 - 82
OnFitness Magazine - March/April 2022 - 83
OnFitness Magazine - March/April 2022 - 84
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20221112
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20220910
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20220708
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20220506
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20220304
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20220102
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20211112
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20210910
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20210708
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20210506
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20210304
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20210102
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20201112
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20200910
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20200708
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20200506
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20200304
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20200102
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20191112
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20190910
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20190708
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20190506
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20190304
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20190102
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitess_20181112
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20180910
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20180708
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20180506
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20180304
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20180102
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20171112
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20170910
https://www.nxtbook.com/pubconsultant/pubconsultantinc/onfitness_20170708
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20170506
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20170304
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20170102
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20161112
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20160910
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20160708
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20160506
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20160304
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20160102
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20151112
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20150910
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20150708
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20150506
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20150304
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20150102
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20141112
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20140910
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20140708
https://www.nxtbook.com/nxtbooks/pubconsultantinc/onfitness_20140506
https://www.nxtbookmedia.com