PUT A SPRING IN YOUR STEP
A FIVE-IN-ONE-HIT WONDER, THE ROLLBACK TO INCHWORM INCINERATES FAT WHILE INCREASING FITNESS, FLEXIBILITY AND BALANCE. YES, IT HURTS. BUT TRUST US, IT WORKS.
A five-in-one-hit wonder, the Rollback to Inchworm incinerates fat while increasing fitness, flexibility and balance. Yes, it hurts. But trust us, it works.
As a rule, compound exercises that combine movements and use multiple muscles are better fat burners than one-dimensional isolation moves. So when you combine the rollback and inchworm – two full-body, coreintensive compound moves that also happen to build muscle and boost overall athleticism – it’s an all-out body-fat inferno.
“This is an advanced mobility drill,” says Steve Mellor, a former Loughborough University lecturer turned personal trainer at the renowned Claridge’s hotel in London. “But regular gym-goers can use it in a circuit or Emom [every minute on the minute] workout to boost their metabolism and physique.”
Perform five reps of this unholy hybrid at the end of your warm-up to fire up your flexibility and balance. Or do eight to 10 in the course of a workout to blast your shoulders. For a bonus upper-body pump, add a press up at the end: “This raises the demands and ensures a good position.” Or try a vertical jump in the middle. And if you have to use your hands when rolling, we won’t judge. Much.
THE BEST EXERCISE YOU’RE NOT DOING SIT DOWN 01
Standing with your feet slightly apart, squat B2G (that’s butt to grass), ideally without putting your hands down. Roll backwards so your feet come up off the ground. ROLL UP 02 Use your subsequent forward momentum – and, again, ideally not your hands – to get back on your feet and stand up. Advanced athletes, feel free to launch into a jump now. INCH OUT 03 Once upright, hinge at the hips, touch the floor and walk your hands forward. Keep your legs locked to stop your tight hamstrings from playing a rendition of duelling banjos. Inch forward until you’re in a push-up position (from here, you could even do the push-up we mentioned). Then inch back until you can stand. That’s (just) one rep. GO BACK 04