The S-P-S Workout: Results in Less Time

There are proven ways of training that can give you more in less time.

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    1. Tri-set Dumbbell chest fly: Don’t let your arms go more than 90 degree angles. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach
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    KB swings: From squat position, using your hips and never your back, lift up your body in one rapid and controlled movement. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach
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    2. Tri-set Bicep-curl to shoulder press: Keep your core tight and don’t rock your upper body. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach
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    Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach
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    Pulley back extension: Keep the back straight and chest out. Don’t bend at your waist. Using the lats, bring the bar to your thighs. This exercise works mainly the back, but also the triceps. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach  
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    3. Tri-set Squat jump: From squat position jump all the way up. Land softly in a squat position and rapidly jump back up. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach  
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    KB wood chop down up: The twist should come from the abdominals and the hips. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach  
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    Bulgarian split squat: Bend the knee up to 90 degree angle, keep your chest up, back straight and don’t let the knee pass the toe. Photos by Andrew Meade Photography, Inc.; Clothing by Lululemon Athletica; Location Canyon Ranch Hotel & Spa Miami Beach
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