Men's Journal

Hem’s Greatest Hits


Nothing beats this basic bodyweight circuit 5 to 6 days per week:

5 rounds of all, in this order:

10 squats

10 chin-ups

10 lunges, each leg

10 pushups

10 side lunges, each leg

10 bicep curls into shoulder presses with dumbbells (he uses 22 lbs. each)

10 bear crawls up and back 15 feet

Follow with 30 reps of each:

Russian twists


Leg raises

Standard crunches

Side crunches

*For more training tips, check out @centrfit

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