PUSH AHEAD TO SLAY FAT FAST

The prowler sled, in­creas­ingly a fix­ture in gyms, is a ver­sa­tile con­di­tion­ing tool with some se­ri­ous teeth. Clear a length of track and ex­pect your heart rate to rocket as you shift stub­born fat and build full-body, func­tional mus­cle. Make your­self use­ful

Men's Health (UK) - - Smash Hiit -

01 CHEST PRESS 4 SETS OF 10-12 REPS

As­sume a sprint stance and grip the sled with your arms bent and both hands at shoul­der height, so the pipes are at your chest ( A). Your torso should now be at roughly 45 de­grees to the floor. From here, press the sled out ex­plo­sively by ex­tend­ing your arms ( B). Step for­ward and re­peat.

02 PROWLER PUSH 4 SETS OF 60SEC

Again, set up in an ath­letic stance – this time with your torso al­most par­al­lel to the ground. Gripping the pipes a third of the way down with your arms locked out ( A), drive the sled by march­ing for­ward as fast as you can, bring­ing one knee up to your chest as your other leg ex­tends be­hind you ( B). Work for 60 sec­onds, then rest for 60 sec­onds be­fore set two.

03 ROPE SLED PULL 4 SETS OF 30M

At­tach a rope to the sled and grip it tightly with both hands, as­sum­ing a wide stance to cre­ate a sta­ble base and hing­ing at the hips ( A). Main­tain a straight back as you pull the sled to­wards you with a hand-over-hand ac­tion ( B). Make sure you keep your core tight through­out to avoid swing­ing your hips ex­ces­sively.

04 SLED SQUAT TO ROW 4 SETS OF 10-12 REPS

Maximise your calo­rie burn by fir­ing up your up­per and lower body in one quick move. Face the sled and hold the straps, en­sur­ing there’s good ten­sion. As you drop into a squat ( A), pull the sled to­wards you in a hor­i­zon­tal row­ing ac­tion, and si­mul­ta­ne­ously drive out of the squat to stand tall ( B). Step back to re-es­tab­lish ten­sion.

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