GAINS OF THRONESHRON
According to archaeologists, medieval swordsmen developed killer physiques hysiques via heavy weaponry. Harness their modern-day equivalents for an iron body
OLD-SCHOOL Sword NEW TOOL Clubbell
The shield-cast is the go-to clubbell move – or you can do it with a dumbbell. Hold it vertically in front of you, then bring it around your head – as if you’re parrying an overhead chop – and return. Repeat for ten reps. If you haven’t won by then, you’re in trouble.
OLD-SCHOOL Armour NEW TOOL Weighted vest
Lannister heavy Gregor ‘The Mountain’ Clegane wears a suit so heavy that ‘no normal man could wear it’, but you needn’t go o that far. Do weighted stair runs – sprint up, walk down – and aim for five sets, depending on the size of your castle.
OLD-SCHOOLOL Bow NEW TOOL Resistance band
You only need one move here: the archer’sarc draw. Hold the end of a res resistance band in one hand, hold yourur arm up straight in front of you, then ‘draw’ the other end back across your chest with your other hand – like it’s a bow, basically. Unlike a real bowman, make sure you work both sides.