SCORCH FAT TO RE­VEAL A RIPPED FRAME.

WANT TO ACHIEVE A TRULY RE­MARK­ABLE PHYSIQUE? TACKLE THE FIRST PART OF OUR THREE­MONTH WORK­OUT SE­RIES.

Men's Health (Australia) - - Elite -

The truth: a ripped body is not just a few work­outs away. You’ll need to take the slow-and-steady ap­proach by los­ing a kilo or two a fort­night – most ex­perts’ rec­om­mended max­i­mum. And you’ll want to fol­low a 12-week pro­gram like this one from Andy Speer, cre­ator of the An­ar­chy Abs work­out. It starts with fat-burn­ing hy­brid work­outs this month, turns to mus­cle­build­ing moves next month, and fin­ishes with a third month of fat shred­ding. The fi­nal re­sult will blow (the old) you away.

DI­REC­TIONS

Train three times a week – Day 1, Day 2 and Day 3. Com­plete each day’s des­ig­nated three-move ex­er­cise cir­cuit and fol­low up with its des­ig­nated three-move con­di­tion­ing cir­cuit. (Find di­rec­tions for the con­di­tion­ing cir­cuits at the end of this ar­ti­cle.) Do the “C” moves at tempo: on each rep, take 3 sec­onds to lower the weight and 1 sec­ond to raise it; then hold for 2 sec­onds. Do 3 sets of 6 reps for all “C” moves the first week; add 1 set each week. You’re on your way.

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