LEAN SUM­MER MUS­CLE

Try Our Fastest Ever Body Plan

Men's Health (UK) - - Front Page - 1A 36 1B 2A 3A 2B 3B

01

PLYOMETRIC PRESS-UP 3 SETS OF 5 REPS

Make a strong start with this up­grade on the clas­sic move. Get in a press-up po­si­tion – hands shoul­der width and back straight – then lower un­til your chest al­most touches the floor ( A). Now push up ex­plo­sively, clap­ping your hands in mid-air ( B) be­fore sink­ing into the next rep. Rest two min­utes be­tween each set.

02

SPI­DER-MAN PRESS-UP 3 SETS OF 5 EACH SIDE

Don’t get up yet. From a tra­di­tional press-up po­si­tion, lower to­ward the floor and bring your left knee to your left el­bow, keep­ing it off the ground ( A). Press back up, then re­peat on the other side, al­ter­nat­ing with each rep ( B). This will get your six-pack mus­cles tin­gling. Rest for 90 sec­onds be­tween sets.

03

ZOTTMAN CURL 3 SETS OF 12 REPS

Hold two dumb­bells at your sides, arms ex­tended ( A), then curl both weights up to your shoul­ders, palms fac­ing up. At the top, turn your wrists so your palms face down ( B) and lower, slowly, to fo­cus the ef­fort on your fore­arms. Roll your wrists back and re­peat. Take 60 sec­onds rest, then start your next set of 12.

04

PLANK INTO DELT RAISE 3 SETS OF 10 EACH SIDE

Adopt a press-up po­si­tion, grip­ping a pair of dumb­bells. Keep your back straight and tense your glutes to stop your hips from sag­ging. Brac­ing your core, raise one dumbbell out to the side at head height ( A). Al­ter­nate sides ( B) un­til your set is done, then rest 60 sec­onds in the knowl­edge you’re hon­ing wild obliques.

05

THE BEAR CRUNCH 3 SETS OF 12 EACH SIDE

Un­leash this beast of a six-pack move by drop­ping into a plank po­si­tion, this time with your knees un­der your hips, slightly off the floor. Crunch­ing your core as you turn, bring your left knee to your right el­bow ( A) for abs-sculpt­ing in­sta­bil­ity. Re­peat on the op­po­site side ( B). Col­lapse for a minute be­fore your next set.

06

THE GEKKO CRAWL 5 SETS OF 20M

Stay on all fours, with your hands un­der your shoul­ders and knees un­der hips. Crawl for­ward, mov­ing each hand with the foot on the same side ( A), back flat. Travel 10m ( B) and re­verse. Time un­der ten­sion gen­er­ates greater ‘EPOC’, torch­ing more fat af­ter the ses­sion’s over. Rest for a minute, then crawl to the fin­ish line.

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