BULLETPROOF , BURN AND BUILD

Cut through the noise of the fitness-sphere and train your whole body with this 30-day plan. Build muscle, reveal definition and gird yourself against injury. Let’s go…

Old-school lifters and social-media sceptics may try to deny it, but we’re living through the renaissance of fitness. With the rise and rise of game-changing online resources (such as – ahem – the MH Squad) providing a platform for talented, educated coaches, plus real-life fitness events taking place most weekends, there’s never been a better time to take control of your training. In fact, the only potential drawback of this ‘age of exercise enlightenment’ may be that there’s just too much information. In a sea of functional bodybuilding, CrossFit, powerlifting, mobility and calisthenics, it can be hard to decide what to focus on. That’s why we suggest you give our ‘Bulletproof, Burn and Build Plan’ a little of your time – 30 days, to be exact. Look at it as a smorgasbord of training approaches, something that will cover all of your fitness bases (without sacrificing results) and let you sample different styles, so you can decide which one you really want to get stuck into over the course of this year. Cycle through these three sessions in order for the next 30 days. Take time off as your life dictates – there’s no pressure to train when you’re otherwise too busy with everything that the other 23 hours of the day demand. Each workout is a hybrid approach to full-body training, with every session turning up the dial on a different stimulus; from lung-searing endurance and effective bodybuilding techniques to circuits designed to proof your body against injury. This is the Swiss army knife of fitness programmes. So let’s get started by sharpening every tool you have in your box.

03 WALKING LUNGE 30M

This one will test your legs, core and grip. Clean the bells up on to your shoulders and stand tall (A). Keeping your chest up at all times, step forwards with one leg and bend your front knee until the back knee touches the floor (B). Stand up, pause and repeat with the other leg. At the 15m mark, turn around and head back.

04 SUITCASE CARRY 30M

Grab the heftiest weights that you can manage and take a stroll (A). Hold a heavy dumbbell at your side, squeeze the opposite fist and create tension through your entire body. Take a deep breath into your belly and begin a fast march, keeping your torso upright (B). Switch arms at the 15m mark and repeat.