DEF­I­NI­TION

Men's Health (UK) - - Agenda -

Time to turn that mu­sic up. Do four rounds with min­i­mal rest. Yes, it’s “gru­elling”, as Man­ganiello puts it, but if he can han­dle it at 40, so should you

1/ SIN­GLE-ARM KB SNATCH 10 EACH SIDE

Hold­ing the ket­tle­bell be­tween your legs in a half squat ( A), snap your hips for­ward as for a swing, then shrug and pull it up, punch­ing through ( B) so it doesn’t whack your fore­arm.

2/ RING DIP 10 REPS

As if dips weren’t al­ready hard enough. Be­gin with arms straight ( A), then lower your chest un­til your shoul­ders are be­low your el­bows ( B). Now push up, keep­ing your hands in close.

3/ D-BALL TO SHOUL­DER 10 REPS

A D-ball is like a soft At­las stone (but it’s still pretty hard). Squat ( A) and lift it onto your thigh to get your arms un­der it. Heave it over your shoul­der ( B) – as­sum­ing no one’s be­hind you.

4/ STEEL CLUB LUNGE 10 REPS

Lift the club (or a dumb­bell if your gym’s not as good as Man­ganiello’s) over­head ( A). As you lunge, lower it to eye level ( B), arms par­al­lel to the ground. Raise it as you push back up.

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