Trim­ming The Fat

Men's Health (Australia) - - MH Boss -

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.”

3-6MIN: MO­BIL­ITY

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.

6-24MIN: WEIGHTS

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.

24-42MIN: CAR­DIO

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.

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