Les Mills fitness instructor reveals a three-step exercise routine for enhancing practical muscular power
Justin Riley, a national trainer for Les Mills with over 22 years of experience in the fitness industry, has designed a three-move workout that builds functional strength and challenges movement in all three planes of motion.
The Workout
The workout is performed as a circuit, with three rounds. Each round consists of three exercises, with a 20-second rest between exercises, and a 30-second rest after each complete circuit.
Tempo Front Rack Barbell Squat
The first exercise in Justin Riley's three-move workout is the Tempo front rack barbell squat. This exercise is performed 10-12 times.
Lateral Lunge to Single-Leg Knee Drive to Clean and Press
In the second exercise, individuals perform the Lateral lunge to single-leg knee drive to clean and press. This requires a lighter weight plate, dumbbell, or kettlebell.
The exercise begins with a wide stance, and the individual leans onto one leg, performing a side lunge. After holding the bottom of the lateral lunge for one second, they push through the foot and drive the knee upwards to stand upright on the other leg. In the final stage, they curl the weight in their hand to their shoulder and press it overhead so their biceps end up by their ear.
Kneeling Wood Chop to Split Lunge Lift
The third exercise in the workout is the Kneeling wood chop to split lunge lift. This exercise requires the individual to stand with their feet hip-width apart holding a lighter weight plate, dumbbell, or kettlebell with both hands.
The individual steps back with one foot into a reverse lunge, keeping their torso upright and lowering their knee until it's on the ground. They then raise their knee a few inches off the ground while lifting the weight diagonally across their body so it ends up above their shoulder with their arms extended overhead.
About Justin Riley
Justin Riley has been a Les Mills trainer, presenter, and assessor for the last 17 years. While he is primarily known within the fitness industry, he does not have widely recognized or notable significance in other media sectors outside of fitness.
The Les Mills+ app offers training at home, and with Justin Riley's expertise, you can now access his three-move workout from the comfort of your own home.
