WEEK 1

Fire uup your met­metabolism with th­ese four dy­namic work­outs

Men's Fitness - - Body Work -

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’

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