STORM THE GYM

Torch fat with one of Rooney’s signature Hurricane sessions. Complete nine intervals, resting until your heart rate drops to 60% of your max between each interval

1// TREADMILL SPRINTS

Rooney says ‘Aim to sprint as close to your top speed as possible, but keep the interval short. Anything longer than 30 seconds isn’t a sprint.’

2// CHIN-UPS

Rooney says ‘You should be failing at around ten reps. If this is too hard swap it for kettlebell swings with a weight you can swing comfortably ten times. If ten chin-ups is too easy, increase the resistance by wearing a weighted vest.’

3// BENCH PRESSES

Rooney says ‘Pick a weight that’s around 60% of your one-rep max and work to near-failure. You don’t want to go too heavy and get trapped under the bar because you’re exhausted from all the sprinting.’