FORM WITH FUNCTION
Gymnastics taught Michael that packing on muscle doesn’t have to involve heavy metal. This high-intensity circuit builds stamina, strength and size. Perform each move in turn and don’t cheat the reps – you’re only shorting yourself
01\ BOX JUMP 3 SETS OF 10 REPS
Plyometric work – jump training, essentially – is a great way to build power in your legs. Feet at shoulder width, drop into a quarter squat ( A) then jump onto the box ( B). ). Land in a deep squat and hold it for five seconds, then hop o . Rest for 30 seconds after each set in this circuit, and for a full minute at the end of each exercise, before moving on.
02\ ROPE CLIMB 3 SETS OF 30 SECONDS
Grab the rope with your dominant hand, elbow slightly bent ( A).). Pull your arm down to lift up, using momentum to grab the rope with your free hand, a foot higher than the first ( B). ). Avoid using your legs as you scale the rope. Your forearms will burn, but future pulling exercises will feel notably easier. Remember to rest for a minute after the third set. You’ll need it.
03\ PARALLETTE DIP 3 SETS OF 20 REPS
A strong set of triceps are good for more than dips; this exercise will boost your bench and shoulder press. Grab the bars with your palms facing in, arms straight ( A). Slowly lower until your elbows are at right angles, keeping them tucked close to your body ( B). Push up and repeat. Rest as needed after each set and for a full 60 seconds at the end.
04\ PULL-UP 3 SETS OF 20 REPS
Performing 60 pull-ups is no mean feat, but you’ll come away with definition and width in your lats. Grab the bar with your palms facing forward and begin in a dead hang ( A). Exhale as you squeeze your shoulder blades and drive your elbows down toward your hips until your chin clears the bar ( B), then lower slowly. Rest, then head on over to the TRX station.
05\ TRX ROW 3 SETS OF 20 REPS
Row your way to a gymnast’s V-shape by working your back with the TRX suspension trainer. Lie underneath it with your arms fully extended and your body forming a straight line ( A). Retract your shoulders to raise your chest to the handles ( B), making sure to keep your elbows tucked in close to your sides. Hold for a count, then lower. Rest as before.
06\ PARALLETTE PIKE PRESS-UP 3 SETS OF 20 REPS
A great progression for handstands, this move keeps your tris and shoulders under constant tension. With your feet on a box, grip the parallettes at shoulder width, arms extended so your legs and torso form a right angle ( A). ). Slowly lower until your head nears the floor ( B). Push back up to the start position. Three sets done? You’re ready for Michael’s next session.