SQUADRON GOALS VIN­CENT CIOLINO

Men's Health (UK) - - In This Issue -

Mil­i­tary man turned PT Ciolino gives you a twoman HIIT cir­cuit that will test your met­tle against your spot­ter’s

01 HEX- BAR DEAD­LIFT 5 SETS OF 8 REPS

As your largest mus­cles are con­cen­trated in your lower body, it’s only right you fire up your legs first. Stand­ing in­side a hex-bar, bend at your hips and grab hold of the bar with your palms fac­ing in to­ward your body and arms straight ( A). Be­ing care­ful not to round your back, stand up by driv­ing your hips for­ward ( B). Hold for one count then lower back to the floor.

02 SLED PUSH SPRINT TIME IT TAKES PART­NER

Where dead­lifts help to de­velop ex­plo­sive power, these weighted sprints will get to work on your en­durance ca­pac­ity. Get as low to the ground as you can, hold­ing on to the sled with out­stretched arms ( A), then sprint as fast as pos­si­ble ( B). Think about per­form­ing long and pow­er­ful strides to en­sure max­i­mal mus­cle re­cruit­ment. And keep bloody fight­ing.

Think you can tackle an army train­ing reg­i­men? It’s time to put your mus­cle where your mouth is. This rapid­fire cir­cuit mixes low-rep, heavy lifts with high-in­ten­sity moves for an all- out as­sault on your fat stores. Re­cruit a spot­ter and do bat­tle

03 LANDMINE PRESS 5 SETS OF 10 EACH SIDE

Just like in a mil­i­tary press, the aim here is to avoid us­ing your legs to jerk the weight up. Not only will this build stronger shoul­ders, shift­ing the weight to one side will hit your obliques, too. Raise the bar to shoul­der height with one arm, the other out to the side. Ex­plo­sively press the weight up and out in front of you ( A). Pause, then slowly re­turn it to your shoul­ders ( B).

04 TRX PIKE TIME IT TAKES PART­NER

Adopt a press-up po­si­tion with both feet se­cured in the stir­rups ( A). Hav­ing your feet el­e­vated off the floor means your core is con­stantly be­ing en­gaged to sta­bilise your body. Tense your abs, ex­hale and, keep­ing your legs straight, raise your glutes as high as you can to cre­ate a tri­an­gle shape with your body ( B). Hold for one count be­fore low­er­ing back to the start.

05 SKI ERG 500M

It’s a race against your buddy to fin­ish. With hands and feet shoul­der-width apart, grab the han­dles over­head ( A) and drive them down to your quads with arms straight and knees bent ( B). Ex­tend your arms back up and straighten out your body to re­turn to the start. Go for 500m to com­plete the work­out, then stand proud (if you can) in sweaty vic­tory. We salute you.

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