BURN AGAINST THE CLOCK
This fat-culling, stamina-boosting workout will help you find out how big your tank really is, with a selection of kit that demands cardio fitness, functional strength and explosive power. Complete the circuit three times, resting for a minute between each round. Make sure you fuel up before starting; running out of gas isn’t an option
01 \ ROW 500M A leisurely paddle this ain’t – the aim is to go as fast as you can. Keep your core tight and shoulders down as you push off with your legs ( A) and just before they straighten, bend your arms, using your back muscles to finish the pull ( B). Reverse by extending your arms, before bending your legs.
02 \ DEADLIFT 10 REPS Go straight from cardio to strength training by deadlifting your bodyweight on the bar. Bend your knees and hips to take hold with an overhand grip, hands shoulder-width apart ( A). Straighten your legs slightly to load the tension, then squeeze your glutes to lift the bar and stand tall ( B). Lower. Do nine more, then move on.
03 \ SLAM BALL 10 REPS Next up, transfer your strength into power with explosive slams. Stand with your knees slightly bent, holding a medicine ball above your head. Now reach up as high as you can ( A) and tense your core as you bend your hips to slam the ball against the floor ( B). Let your arms follow through to catch the ball on its way up and go straight into the next rep.
04 \ STANDARD PULL-UP TO FAILURE With your muscles fatigued, complete as many pull-ups as possible. Hang from a bar using a forward grip with hands just wider than shoulderwidth ( A). Pull up to touch the top of your chest to the bar ( B). Lower under control until your arms are fully extended. You’ve got a minute to recover before round two.