![]() Stand tall, holding a dumbbell in each hand in an overhand grip (palms facing towards you) in front of your thighs. Keeping your back straight, lift the weights up using your legs and pushing your hips forwards. ![]() Deadliftįrom standing, bend at the knees and pick up the dumbbells. Go straight into a jump and throw your hands up above your head. Do a press-up, and as you press back up jump your legs up towards your hands and stand up. Burpeeįrom standing, squat down, put your hands between your feet and kick your feet out behind you so you are in a press-up position. On all fours, with arms extended and your body forming a straight line from your head to your toes, lower until your chest is close to the ground, then push back up. Step forward and lower into a lunge, then jump into the air and switch the position of your legs, landing in a lunge position. Push back through your leading leg to the starting position. Lungeįrom standing take a big step forward then lower until both knees are bent at 90°. Land softly and go straight into the next rep. Jump squatĭrop into a squat, then drive explosively up and leap into the air. Lower until your thighs are parallel to the ground, then drive back up through your heels to standing. Women grab around two 4-5kg dumbbells, men aim for 10-12.5kg.” Unweighted squat So when you take a break, better make it a quick one. That’s because I want you to try to perform more than one set each 60sec. You don’t need to count reps, but I want you hitting technical failure well inside the minute. Then we take it to 2min intervals interspersed with more intense 30sec combinations to work the muscle hard. “The first 4min 30sec is a bodyweight section to tune your whole body, mixing slower resistance with short bursts of plyometrics for speed and power. It's this combination of interval cardio and resistance work that is the secret sauce at Barry’s – it builds lean muscle at the same time as boosting your metabolism so you keep burning fat. “You’ll be doing a mix of bodyweight and dumbbell work. “Now that you’re warm and sweaty, take it to the floor,” says Macaskill.
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