SINGLE-LEG SQUAT 03 05 SINGLE-LEG DEADLIFT...overhand grip. Plant your feet flat on the ground and...
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03 01 04 02 06 l Stand with your feet shoulder-width apart and position yourself next to a railing you can hold onto for support if you need to. Raise your left leg off the ground so its knee is straight and in line with the base of your abs, toes facing the ceiling. l Bend your right knee to lower yourself until the top of your thigh is parallel to the ground. Straighten your knee to press yourself back to the start. Run hard for 60 seconds l Grab a pull-up bar with a shoulder-width underhand grip and hang from it with your elbows straight. Adjust your grip if you’re struggling — the narrower it is, the easier the exercise will feel. l Bend your elbows to pull your chest to the bar. Peer over the bar for a second, then slowly lower yourself to the start position. Take care not to sway back and forth as this will recruit more of your abs. Run hard for 60 seconds l Start in a push-up position, supporting your body on the balls of your feet and with your hands shoulder-width apart. Keep your arms straight, but not locked. l Bend your elbows, keeping them tucked to your sides, to lower yourself to the ground. While lowering yourself, raise your right leg off the ground slightly and bring its knee as close to your right elbow as possible. When your chest touches the floor, straighten your elbows and leg to push back to the start. Repeat with your opposite leg on the next rep. Run hard for 60 seconds l Find a railing or bar that’s about waist-high and horizontal to the ground — kids’ playground equipment should do the trick. Lie on your back underneath the bar and grip it with a shoulder-width overhand grip. Plant your feet flat on the ground and straighten your knees so your body is diagonal to the ground. l Bend your elbows to pull your chest to the bar, squeeze your shoulder blades together and hold for two seconds, then release to the start. Research in the Journal of Strength and Conditioning Research found this move used the most muscle in your lats and put the least pressure on your spine. Win-win. Run hard for 60 seconds UNDERHAND-GRIP PULL-UP l Muscles used: lats, biceps, forearms, abs GECKO PUSH-UP l Muscles used: chest, shoulders, abs, triceps RAISED-LEG SPLIT-SQUAT l Muscles used: quads, hamstrings, glutes, calves, abs SINGLE-LEG SQUAT l Muscles used: quads, glutes, hamstrings, abs INVERTED ROW l Muscles used: lats, abs, biceps, forearms 05 SINGLE-LEG DEADLIFT l Muscles used: hamstrings, glutes, abs THE WORKOUT Run or cycle for 3-4 minutes to get warmed up. mensfitnessmagazine.com.au | MF | 85 84 | MF | APRIL CORBIS l Stand with your back to a park bench, extend your right leg behind you and rest your foot on the seat. Keep your body upright and interlock your fingers behind your head. l Bend your left leg to lower yourself until your right knee is just above the ground. Slowly raise yourself to the start. Swap legs and repeat. Run hard for 60 seconds l Stand with your feet together and raise your left foot off the ground behind you. Grip a big rock or a backpack filled with something heavy if you’ve done deadlifts in the gym before. l Keep your back straight and a slight bend in your knees. Now take 2-3 seconds to lower yourself to touch your right foot with your right hand. Keep your back flat throughout the movement. Rise slowly to the start, switch legs and repeat. Run hard for 60 seconds ILLUSTRATION: ANTHONY CALVERT
Transcript of SINGLE-LEG SQUAT 03 05 SINGLE-LEG DEADLIFT...overhand grip. Plant your feet flat on the ground and...
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l Stand with your feet shoulder-width apart and position yourself next to a railing you can hold onto for support if you need to. Raise your left leg off the ground so its knee is straight and in line with the base of your abs, toes facing the ceiling. l Bend your right knee to lower yourself until the top of your thigh is parallel to the ground. Straighten your knee to press yourself back to the start.
Run hard for 60 seconds
l Grab a pull-up bar with a shoulder-width underhand grip and hang from it with your elbows straight. Adjust your grip if you’re struggling — the narrower it is, the easier the exercise will feel. l Bend your elbows to pull your chest to the bar. Peer over the bar for a second, then slowly lower yourself to the start position. Take care not to sway back and forth as this will recruit more of your abs.
Run hard for 60 seconds
l Start in a push-up position, supporting your body on the balls of your feet and with your hands shoulder-width apart. Keep your arms straight, but not locked. l Bend your elbows, keeping them tucked to your sides, to lower yourself to the ground. While lowering yourself, raise your right leg off the ground slightly and bring its knee as close to your right elbow as possible. When your chest touches the floor, straighten your elbows and leg to push back to the start. Repeat with your opposite leg on the next rep.
Run hard for 60 seconds
l Find a railing or bar that’s about waist-high and horizontal to the ground — kids’ playground equipment should do the trick. Lie on your back underneath the bar and grip it with a shoulder-width overhand grip. Plant your feet flat on the ground and straighten your knees so your body is diagonal to the ground. l Bend your elbows to pull your chest to the bar, squeeze your shoulder blades together and hold for two seconds, then release to the start. Research in the Journal of Strength and Conditioning Research found this move used the most muscle in your lats and put the least pressure on your spine. Win-win.
Run hard for 60 seconds
UNDERHAND-GRIP PULL-UP l Muscles used: lats, biceps, forearms, abs
GECKO PUSH-UPl Muscles used: chest, shoulders, abs, triceps
RAISED-LEG SPLIT-SQUATl Muscles used: quads, hamstrings, glutes, calves, abs
SINGLE-LEG SQUAT l Muscles used: quads, glutes, hamstrings, abs
INVERTED ROWl Muscles used: lats, abs, biceps, forearms
05 SINGLE-LEG DEADLIFTl Muscles used: hamstrings, glutes, abs
THE WORKOUT Run or cycle for 3-4 minutes to get warmed up.
mensfitnessmagazine.com.au | MF | 8584 | MF | APRIL
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l Stand with your back to a park bench, extend your right leg behind you and rest your foot on the seat. Keep your body upright and interlock your fingers behind your head. l Bend your left leg to lower yourself until your right knee is just above the ground. Slowly raise yourself to the start. Swap legs and repeat. Run hard for 60 seconds
l Stand with your feet together and raise your left foot off the ground behind you. Grip a big rock or a backpack filled with something heavy if you’ve done deadlifts in the gym before.l Keep your back straight and a slight bend in your knees. Now take 2-3 seconds to lower yourself to touch your right foot with your right hand. Keep your back flat throughout the movement. Rise slowly to the start, switch legs and repeat.
Run hard for 60 seconds
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09l Put both feet on a park bench or rock and get into a push-up position by supporting your body on the balls of your feet and placing your hands shoulder-width apart. Keep your arms straight, but not locked. Tense your abs and keep your back straight without letting your hips sag. l Without moving your feet, “walk” your hands in a clockwise motion as far as you can (while keeping your feet on the bench), or until the bench gets in your way, then move in an anti-clockwise direction to return to the start. Do this twice.
Run hard for 60 seconds
AROUND-THE-WORLD PLANKl Muscles used: core
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YOUR WORKOUT GRID
WORKOUT 1 (TOTal bODY WORKOUT)
Exercise Reps 1. Single-leg squat 6 Run for 60 seconds
2. Gecko push-up 12 Run for 60 seconds
3. Raised-leg split-squat 8 Run for 60 seconds
4. Underhand-grip pull-up 8 Run for 60 seconds
5. Single-leg deadlift 12 Run for 60 seconds
6. Inverted row 10 Run for 60 seconds
7. Side lunge 12 Run for 60 seconds
8. Bodyweight tricep extension 12 Run for 60 seconds
9. Around-the-world plank 2 Run for 60 seconds
Rest for 2-3 minutes, then do another full circuit as before.
WORKOUT 2 (UppER-bODY fOcUs)
Exercise Reps 1. Underhand grip pull-up 8 Run for 60 seconds
2. Gecko push-up 8 Run for 60 seconds
3. Inverted row 8 Run for 60 seconds
4. Around-the-world plank 2 Run for 60 seconds
5. Bodyweight tricep extension 10 Run for 60 seconds
6. Single-leg squat 6 Run for 60 seconds
7. Single-leg deadlift 12 Run for 60 seconds
8. Raised-leg split-squat 8 Run for 60 seconds
9. Side lunge 10 Run for 60 seconds
Rest for 2-3 minutes, then do another full circuit as before.
WORKOUT 3 (lOWER-bODY fOcUs)
Exercise Reps 1. Single-leg squat 8 Run for 60 seconds
2. Raised-leg split-squat 10 Run for 60 seconds
3. Single-leg deadlift 12 Run for 60 seconds
4. Side lunge 8 Run for 60 seconds
5. Underhand-grip pull-up 12 Run for 60 seconds
6. Gecko push-up 10 Run for 60 seconds
7. Inverted row 10 Run for 60 seconds
8. Bodyweight tricep extension 8 Run for 60 seconds
9. Around-the-world plank 2 Run for 60 seconds
Rest for 2-3 minutes, then do another full circuit as before.
07l Stand with your feet twice shoulder-width apart and interlock your fingers behind your head. Don’t let your hands pull your neck forward. l Bend your right knee while attempting to keep your left knee straight, but not locked. Lower yourself as far as you can while keeping your right heel on the ground, then return to the start position and repeat on the other side.
Run hard for 60 seconds
SIDE LUNGEl Muscles used: glutes, core, hamstrings, calves, quads
08 BODYWEIGHT TRICEP EXTENSIONl Muscles used: triceps, core, shoulders
l Find a railing or a bar that’s about waist-high and horizontal to the ground. Get into a push-up position with your hands resting shoulder-width apart on the bar. Keep your torso rigid and elbows tucked close to your body. l Bend your elbows to lower your body so that your head goes beneath the bar. Straighten your arms to return to the starting position. To make it harder, simply lower the bar — and to make it easier, raise the bar slightly.
Run hard for 60 seconds
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