YOUR BODY IS A TEMPO
Yarde’s old-school ethos that shuns resistance requires a three-second lowering phase for each rep. The extra control will win you some knockout results. Slow it down
01/ L- SIT PULL- UP
4 sets of 5 reps, 2min rest Hang with your palms facing forward and your legs extended ahead ( A). Squeeze your shoulder blades and drive your elbows down to bring your chin up ( B). Lower under control.
4 sets of 10 reps, 1min rest Support yourself with your arms straight on a dip station ( A). Lower until your elbows are at right angles, keeping them close to your body ( B). Now, drive yourself back up.
03/ PRESS- UP
4 sets of 15 reps, 1min rest Set up in a high plank with your hands at shoulder width ( A). Lower until your chest is almost touching the floor ( B). Contract your pecs to press back up to the start position.