COME OUT SWINGING
Packing a punch requires full-body power. You’ve made weight – now you can pump up your muscle mass. As before, complete each exercise before you rest. Go for three rounds. The weights you use don’t need to be heavy to add size to your shape, as you’re about to discover
01\ DUMBBELL SHOULDER PRESS 3 SETS OF 30 SECONDS
By standing up to perform the shoulder press, your core will have to work even harder to stabilise the weight overhead. Holding two dumbbells at shoulder height with an overhand grip ( A), press the weights up above your head until your arms are fully extended ( B). Return slowly to the start. First set done? Move straight on.
02\ LATERAL RAISE CIRCLE 3 SETS OF 30 SECONDS
Your delts will already be burning, but this move will focus on the medial head of the shoulder to add inches to your frame. Hold a 5kg dumbbell in each hand and lift them out to your sides with a slight bend at your elbows ( A). When parallel with the floor, perform five forward shoulder rolls, followed by five rolls backwards ( B). Perform for time.
03\ \ WEIGHTED PUNCH 3 SETS OF 60 SECONDS
Keeping hold of the dumbbells, adopt a fighting stance. Bounce lightly on your toes as you throw a combination of jabs and cross punches. ( A and B) Replicating boxing sequences will fine-tune the most used muscles. Aim above head height for 30 seconds, then go lower for the next 30. Chin up, you’re over half way through.
04\ CHIN-UP 3 SETS OF 30 SECONDS
Kris mastered his bodyweight and built a V-shaped back with the help of chin-ups. With a close grip and palms facing in, hang from a bar with straight arms ( A). Squeeze your back and pull your chest up toward the bar, making sure your head goes over the top ( B), then slowly lower back to the start. You’re guaranteed a good pump here, too.
05\ BOX JUMP 3 SETS OF 30 SECONDS
With feet at shoulderwidth, sink your hips to load your hamstrings ( A). Jump up onto the box, swinging through with your arms. For a solid landing, make sure you land with both feet firmly on the box, knees bent and back straight ( B). Step down from the box and repeat. You’ve earned your one-minute rest. Now back to the start for the second set...