BEACH MUSCLE NOW!
THIS GO-ANYWHERE ROUTINE MAKES YOU STRONG AND FAST.
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