You don’t have to be a professional athlete to exercise as such. You also don’t need your own training center to crush a workout. And you certainly don’t need to do endless sets of muscle-ups or lift the equivalent weight of a baby elephant over your head on a regular basis.
Zack George can, of course, happily do all of these things all day. But his workout, written exclusively for the Men’s Health Squad, uses accessible movements and all you need is a rowing machine, a box and a few dumbbells. Oh, and a good dose of determination to surpass yourself.
His workout comes in the form of a ladder, starting with a 50 calorie row, then going through 40 dumbbell squats, 30 box jumps, 20 dumbbell pushes, and ending with 10 dumbbell burpee power cleans. .
That done, you have gained five minutes of rest. Then (gulp) you work your way up the ladder, starting with 10 burpee dumbbell power cleans and ending on the rower for a final 50 calories.
“This shouldn’t be treated as a ‘one lap for time’ workout, so don’t be fooled by the five-minute rest period,” Zack warns. “Round one should be at an 8/10 effort, so you can aim to complete round two going up the ladder either at the same time or faster. Try not to leave anything in the tank when you finish on the rower!”
Find session details below and follow Zack’s advice for every move to survive, thrive, and perform at your best as 2022 begins to draw to a close.
1) 50 Cal Row
The rowing machine involves a lot of technique in order to be as efficient as possible. First you need to drive with your legs, keeping your arms straight. Once your legs are straight, but not completely locked, lean your torso back slightly, then you can pull the handles towards your navel. Make sure to keep your shoulders down and squeeze your shoulder blades together to power the pull. Bring your arms back to full extension and return to your starting position. Avoid leaning too far back when rowing to prevent pressure buildup on your lower back.
2) 40 barbell squats @ 2 x 22.5kg/15kg
This is a high volume of reps, so have a strategy, especially with a total of 80 reps over the two rounds. You can hold the dumbbell in different ways, but make sure at least one head touches your shoulders. if you hold them without bodily contact, you will explode your arms. Keep your torso upright during the squat, bringing your hips below parallel and opening them fully at the top of each rep.
3) 30 box jumps
These will undoubtedly be tough after all the squats! I would advise backing out of each rep and taking a second before the next jump. Avoid “bouncing” as this increases the risk of ankle injury. Don’t fully stand on the box every time – stay low so you don’t create extra work for yourself!
4) Press 20 dumbbells
Your arms will have had some rest during box jumps, but like squats, separate them if you need to. Begin the movement by bending your knees slightly while keeping your torso straight, then extend your legs aggressively to hit the dumbbells overhead until your arms are fully extended.
5) 10 DB Burpee Power Clean
Begin the movement with both dumbbells in your hands beside your body. Place the dumbbells on the floor as you would for a burpee, but leaving enough room for your chest to touch the floor between the weights. Jump your feet off the dumbbells and swing them between your legs while maintaining a neutral spine and bring them to your shoulders. He is a representative. Sorry.
REST: 5 minutes then repeat in reverse…
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