SUN'S OUT... BUILD XXL ARMS

Results In 15min!

THE FORMAT

Row as many metres as you can in 30 seconds. Then, in the same amount of time, perform as many press-ups as possible to failure with your hands on the rower seat. Repeat this combo for 15 minutes. Your final score is the total metres rowed multiplied by your total press-ups. Aim for 225,000 (1.5K row x 150 press-ups). Strap in.

01 TIMING THE PULL

“Don’t pull too early with your arms,” advises Tracey. Think of them simply as hooks for the first part of the move: your legs are far stronger, so let them take most of the load. When your legs are almost straight, pull the handle hard towards your sternum. Push it back, letting the momentum glide you in.

02 ARM YOURSELF

Resting your hands on the rower seat brings them closer together than in ordinary press-ups, which increases the tension in your triceps. For T-shirtbursting muscle, lower under control for three seconds, pause for a second when your chest touches the slide, then explode up. This may mean fewer reps, but it’ll result in more muscle.

03 STAY CONSISTENT

Don’t blow out too early as your subsequent efforts will suffer. Try to maintain roughly the same metres for every row, and stay in the same ballpark for the reps of press-ups. The combination of a high heart rate from the row and high rep counts with press-ups will guarantee an arm pump unlike any other. For more rowing tips, flick back to Trend Secrets, page 45.