WORKOUT 3 MOVEMENT
1 Kettlebell walking lunge
Sets 4
Time 30sec
Rest 60sec
Why The lunge is a great exercise because it works both sides of your body independently and requires you to balance your body in unstable positions. The walking version adds an extra co-ordination challenge and keeps tension on your muscles for the duration of the set. How Hold a kettlebell in each hand then lunge forwards so that both knees are bent at 90°. Straighten up by bringing your back leg through and lunge forwards with that leg. Continue that movement for the duration of the set without resting.
2 Battle rope slam
Sets 4
Time 30sec
Rest 60sec
Why Treadmills, rowers and Wattbikes are all fine for highintensity cardio, but what if you want a high-intensity option that targets the shoulders and biceps? That’s where battle ropes come in. Because they allow you to work at an all-out pace with very little chance of over-fatigue injury, they’re ideal for short, nasty bursts of cardio. How Hold a rope in each hand, raise both arms and then slam them down together, aiming to create a wave that travels all the way to the anchor point. For added cardio benefits, throw in a slight jump with each slam. You can also do this alternating arms.
3 Overhead carry walk
Sets 2
Time 30sec each side
Rest 60sec
Why Weighted carries are great for building whole-body strength endurance and this version adds an extra shoulder stability test into the mix. You’ll also get a considerable test of your core strength because your trunk is forced to work hard to stay in a strong position. How Press a kettlebell overhead and make sure that your shoulder is in a stable position. Walk forwards while holding the weight directly overhead. If you feel that your form is being compromised because of fatigue, stop the set, rest and go again.
4 Press-up burpee (not pictured)
Sets 3
Reps 10 Rest 60sec
Why No-one really likes burpees but they get your heart racing and develop explosive power in a safe way. The press-up variation adds an upper body strength element. How From standing, drop into a crouch with your hands on the floor, then jump both legs back so that you’re in the top of a press-up position. Perform a press-up, then jump your legs forwards and spring up so that your feet leave the floor, keeping your body straight. Go straight into the next rep.
5 Powerbag Zercher carry
Sets 4
Time 30sec
Rest 60sec
Why This loaded carry targets your biceps, which are held in an isometric contraction for the duration of the set. See, we told you there would be glory as well as guts in this workout. How Hold a power bag in the crook of your arms and walk. It’s that simple. The set is over when you drop the bag or start whimpering.