PILLARS OF NEW STRENGTH
By increasing time under tension, this circuit helped Ben sculpt his abs and arms. Do two rounds, and go slow to make your muscles work twice as hard
01\ HANDSTAND PRESS-UP 2 SETS OF 5 REPS
Nailing this Crossfit staple calls on all of your upper-body strength. Against a wall, kick up into a handstand with your legs straight and feet touching the wall ( A). Slowly bend your arms to lower your head to the floor ( B). Hold for a count, then press back up. Do a set of five reps, then move on. There are no rest periods in this workout. Sorry about that.
02\ DIAMOND PRESS-UP 2 SETS OF 5 REPS
Assume a press-up position, but place your hands together so that your index fingers and thumbs form a diamond shape ( A). Keep your back straight as you lower until your chest almost touches your hands ( B). Push back up to the start position. Narrowing your hand position will help you build a stronger set of tris – handy for bar dips and T-shirt season.
03\ ROMAN CHAIR SIT-UP 2 SETS OF 5 REPS
To really make your abs work harder, quit the crunches and take a seat in the Roman chair. Secure the lower part of your legs under the padded bar and cross your hands over your chest. Over a count of three, lean back until your body forms a straight line ( A). Hold for a second, then lift back up by tensing your core and flexing your hips ( B).
04\ ROMAN CHAIR HYPEREXTENSION 2 SETS OF 5 REPS
Hyperextensions are a great exercise for strengthening your posterior chain – handy if you want to smash your deadlift PB. Set up with your ankles secured, body straight and arms crossed ( A). Maintain a straight posture as you slowly bend at the waist as far as you can ( B). Hold for a count, then bring your torso back to the start, under control.
05\ ROMAN CHAIR OBLIQUE CRUNCH 2 SETS OF 5 REPS EACH SIDE
Working your core through multiple planes of movement is crucial for fully defined abs, and this oblique crunch will get you moving laterally. Place your right hip on the chair with your body straight ( A). Lower your torso, then hold ( B). Tense your left obliques to lift back up. Done? Rest 60 seconds, then go back for the second set of each exercise.