LEAN SUMMER MUSCLE
Try Our Fastest Ever Body Plan
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.