Trimming The Fat
Truly efficient men know rest days are as vital as training. To that end, swap your weekly five-day split for just two of these ultra-effective workouts, by Stuart Frew of Fieldworks Gym, and you can sleep in tomorrow morning
0-3MIN: WARM UP
Pound for pound, skipping is the champ. “It doesn’t take up much space, it boosts your heart rate and requires focus,” says Frew. “It’s also fun.”
Frew’s go-tos are shin boxes and squat drills for lower body, plus shoulder dislocates and overhead presses for upper. After three minutes, move on.
As many reps as possible in 15min of 20 kettlebell swings, 10 goblet lunges, 10 push-ups and five chin-ups to target your major muscles. Rest for three minutes.
Run as far and fast as you can in 15min, then rest for three. If your gains slow, adjust the ratio of lifting to running or swap steady state for sprints.
42-45MIN: COOL DOWN
The scientific jury is out on static stretching, but Frew is a fan: “It seemed to reduce injury during my time in the Marines.” Any excuse for a lie-down.