WEEK 1

Fire uup your metmetabolism with these four dynamic workouts

SUPERSETS EXPLAINED

Perform moves A and B back-to-back with no rest. In supersets 1 and 2, rest for two minutes after each set, then when all reps are completed rest for five minutes. In superset 3, rest for 60 seconds between supersets.

TEMPO EXPLAINED

The tempo of each move is expressed as a four-digit figure. The first digit indicates how long in seconds you should take to lower the weight, the second how long you should pause at the bottom, the third how long you should take to lift and the fourth how long you should pause at the top. An X means you should perform that

phase of the move explosively.

WALTON SAYS ‘ MAKE SURE YOU SQUEEZESQU YOURYOUR GLUTES AND SNAP YOUYOUR HIPS FORWARD FORWARDS TO WORK YOUR POSTERIOR CHCHAIN’