BENCH­MARK TEST

Men's Health (South Africa) - - STRENGTH -

Start the first minute by row­ing 10 calo­ries; then do 1 burpee. Rest un­til the end of the minute. Re­peat, but do 2 burpees. Each minute, add a burpee un­til you can’t beat the clock.

10-Calo­rie Row

Fo­cus on main­tain­ing good form: push your shoul­ders back and down and en­gage your core by brac­ing your abs. Keep go­ing un­til you’ve rowed for 10 calo­ries. Work to em­ploy pow­er­ful strokes; aim for 1 calo­rie ev­ery stroke or two. Fast row­ers may hit this mark in 20 sec­onds. Slower, in­ex­pe­ri­enced row­ers may need 40 sec­onds.

Burpee

Stand next to the rower with your feet slightly be­yond shoul­der width. Hinge at your hips, place your hands on the floor, and kick your feet back, low­er­ing your torso to the floor. Jump up to a stand­ing po­si­tion. That’s 1 rep. Need an even tougher chal­lenge? In­stead of jump­ing straight up, hop lat­er­ally over the rower af­ter each burpee.

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