STORM THE GYM

Men's Fitness - - Experts -

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.’

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