Men's Health (South Africa) - - CONTENTS - / BY ANDREW HEF­FER­NAN

This go-any­where rou­tine will make you strong and fast in just 28 days.

Good work­outs fos­ter ef­fi­cient move­ment. That’s the goal of this 4-week pro­gramme from ac­tion-hero trainer Pa­trick Mon­roe. Do it on three non-con­sec­u­tive days per week.

Di­rec­tions On moves 1 and 3, do four 10/7/5/3 mini-sets – 10 reps, pause 10 sec­onds; 7 reps, pause 7 sec­onds; 5 reps, pause 5 sec­onds; then 3 fi­nal reps. On paired ex­er­cises (2A, 2B, 4A, 4B), do 10 reps of the first move and 10 reps of the sec­ond, 7 reps of the first move and 7 reps of the sec­ond, and so on un­til you com­plete 4 mini-su­per­sets.

1. Sin­gle-Leg Chain

At­tach a re­sis­tance band to a low ob­ject and then to your right an­kle. Step back and stand fac­ing the an­chor point, hold­ing a medium-heavy dumb­bell in each hand. Lift your right foot and con­tract your right glute. This is your start­ing po­si­tion. Bal­anc­ing on your left foot, fold for­ward at your hips un­til the weights are near the ground. Re­turn to the start­ing po­si­tion. Now push your right foot be­hind you and curl the dumb­bells to your shoul­ders. Place your right foot on the ground; press the weights over­head; lower them to your shoul­ders; and fi­nally, curl them down to your hips. That’s 1 rep. Switch legs af­ter each mini-set.

2A. Tuck Crawl

As­sume a push-up po­si­tion, with the balls of both feet on a sin­gle slider or towel. Pull your knees as close as you can to your chest. Now walk for­ward on your hands, keep­ing your knees tucked in to­wards your chest and your ab­dom­i­nals tight. One step to the left fol­lowed by one step to the right equals 1 rep.

2B. Croc­o­dile Roll

Lie on your belly, your arms ex­tended over­head and lifted off the ground. Squeeze your butt and lift your legs. Roll over to your right, keep­ing your arms and legs off the ground. Roll back to your belly and re­peat, this time rolling to the left. That’s 1 rep. (Too easy for you? Try hold­ing a light dumb­bell in each hand.)

3. Wax-On Push-Up

As­sume a push-up po­si­tion, with the balls of your feet on a pair of tow­els or slid­ers. Now per­form a push-up. Keep­ing your hips as low as pos­si­ble and spread­ing your feet wide, draw both knees to­wards your chest. Then draw your legs to­gether as you re­turn to the push-up po­si­tion. That’s 1 rep.

4A. Spinal Tap

Stand with your right hand on a chair. Lift your right foot. With your left leg as straight as pos­si­ble, bend for­wards and touch your right toes with your left hand. Reach out with your left arm and back with your right leg so both limbs form a straight line with your torso. That’s 1 rep. Do all reps, switch sides, and re­peat.

4B. Plank Lat Pull

At­tach a re­sis­tance band to a low ob­ject. With the band in your right hand, step back and as­sume a on­earm plank po­si­tion with your right arm reach­ing for­ward. While main­tain­ing tight plank form, pull the band un­til your right hand is near your shoul­der. That’s 1 rep. Do all your reps, switch sides, and re­peat.

4A 2A 2B

3 1 4B

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