bodyforgolf

bodyforgolf

BEWARE: Keep Reading ONLY IF you want to reach your full golf potential and be the best player regardless of who you’re up against!

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BEWARE: Keep Reading ONLY IF you want to reach your full golf potential and be the best player regardless of who you’re up against!

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Jump-Start Your Fat Loss

Jump-Start Your Fat Loss

When you grow up, you don’t jump anymore. As kids, we played basketball and other playground games that had us leaping through the air, but it seems like when our school days are over, our whole idea of exercise changes. Fact is, training can still be fun and playful at any age, and it should be if you want to see results. Learning to jump again is part of it, and we’re offering a six-week fat-loss program that will have you getting air to get lean and strong.

How It Works

Explosive exercises like jumps, throws, and plyo pushups recruit muscle fibers you don’t work with conventional lifts. Furthermore, they teach your body to produce and absorb force, such as when you land or catch, which prepares you to move more athletically, should you play a sport. If not, these exercises still raise your heart rate and burn calories to deliver the lean body and conditioning of a superstar in his prime (even if you thought yours was behind you).

Directions

FREQUENCY:

Perform each workout once per week. Rest a day in between each session.

TIME NEEDED:

30–40 min.

HOW TO DO IT:

Alternate sets of exercises “A” and “B” until you’ve completed three sets for each. Then go to the next pair. Rest 30 seconds after “A” exercises and 60 seconds after “B” moves.

When you grow up, you don’t jump anymore. As kids, we played basketball and other playground games that had us leaping through the air, but it seems like when our school days are over, our whole idea of exercise changes. Fact is, training can still be fun and playful at any age, and it should be if you want to see results. Learning to jump again is part of it, and we’re offering a six-week fat-loss program that will have you getting air to get lean and strong.

How It Works

Explosive exercises like jumps, throws, and plyo pushups recruit muscle fibers you don’t work with conventional lifts. Furthermore, they teach your body to produce and absorb force, such as when you land or catch, which prepares you to move more athletically, should you play a sport. If not, these exercises still raise your heart rate and burn calories to deliver the lean body and conditioning of a superstar in his prime (even if you thought yours was behind you).

Directions

FREQUENCY:

Perform each workout once per week. Rest a day in between each session.

TIME NEEDED:

30–40 min.

HOW TO DO IT:

Alternate sets of exercises “A” and “B” until you’ve completed three sets for each. Then go to the next pair. Rest 30 seconds after “A” exercises and 60 seconds after “B” moves.

Are fitness DVDs for men actually any good?

Are fitness DVDs for men actually any good?

Are fitness DVDs for men, such as the Insanity Workout, actually any good? Let's find out

Infomercials for American home workout DVDs are some of our favourite adverts. Whether they’re terrifying, bizarre or genuinely motivational, they’re always entertaining. But are the products they promote actually any good for improving your fitness? We’re going to find out by getting our new feature writer Richard Jordan to test a load of them, starting with…

Hip-hop Abs

A dance-based programme that promises to help you build a six-pack without a single crunch. However, you will do lots of running man-style moves so you’ll probably want to wait until everyone in your house is out and pull the curtains before you start.

The Insanity Workout

A tub-thumping 60-day video workout programme created by personal trainer Shaun T that relies on high-intensity interval training to get you lean and help you pack on muscle. Everyone in the advert looks like they’re on speed, but that could just be because of the masses of endorphins the workout pumps around your system.

Georges St-Pierre’s RUSHFIT

UFC middleweight champion Georges St-Pierre takes you through a series of intense total-body workouts that incorporate freeweights and lots of MMA-style moves with the aim of giving you a fighter’s physique. Since there’s no sparring you won’t end up with the broken-nosed look – just Octagon-worthy abs, it claims.

Are fitness DVDs for men, such as the Insanity Workout, actually any good? Let's find out

Infomercials for American home workout DVDs are some of our favourite adverts. Whether they’re terrifying, bizarre or genuinely motivational, they’re always entertaining. But are the products they promote actually any good for improving your fitness? We’re going to find out by getting our new feature writer Richard Jordan to test a load of them, starting with…

Hip-hop Abs

A dance-based programme that promises to help you build a six-pack without a single crunch. However, you will do lots of running man-style moves so you’ll probably want to wait until everyone in your house is out and pull the curtains before you start.

The Insanity Workout

A tub-thumping 60-day video workout programme created by personal trainer Shaun T that relies on high-intensity interval training to get you lean and help you pack on muscle. Everyone in the advert looks like they’re on speed, but that could just be because of the masses of endorphins the workout pumps around your system.

Georges St-Pierre’s RUSHFIT

UFC middleweight champion Georges St-Pierre takes you through a series of intense total-body workouts that incorporate freeweights and lots of MMA-style moves with the aim of giving you a fighter’s physique. Since there’s no sparring you won’t end up with the broken-nosed look – just Octagon-worthy abs, it claims.

5 moves for washboard abs

5 moves for washboard abs

If you want a granite six-pack, these are five moves you need to include in your workouts

1. Abs wheel roll-out

• Start by kneeling on the floor with your hands on the wheel handles.
• Your spine should start in a neutral position and stay like that throughout the move.
• Contract your abs and slowly roll the wheel away from you, making sure that you don’t let your hips drop and your back hyperextend.
• When you can’t go any further without compromising good form, roll the wheel back to the start.

2. Floor flag

• Start with your arms out to the sides for stability and your legs together, held just off the ground. Point your toes to maintain body alignment.
• Contract your abs, start to put some weight through your arms and raise your legs above you, using this momentum to lift your bum and lower back off the floor. Stretch up as high as you can, then reverse the movement slowly.

3. Sliding towel flye

• Start in a press-up position with your hands on the towels. With a slight bend in your elbows, bring your hands out to the sides, lowering your chest until it’s a fist’s width from the floor.
• Pause at the bottom, then bring your hands back in.

4. Medicine ball leg raise

• Grab a bar with an overhand grip and your hands slightly wider than shoulder-width apart, holding a medicine ball between your knees.
• Raise your hips and lift your thighs towards your chest, curling your lower back underneath you.
• When your thighs reach your chest pause, then lower and repeat.

5. Medicine ball Russian twist

• Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum.
• Keeping your core braced and arms straight, rotate to one side. Then twist the other way. Return to the start again to complete one rep.

If you want a granite six-pack, these are five moves you need to include in your workouts

1. Abs wheel roll-out

• Start by kneeling on the floor with your hands on the wheel handles.
• Your spine should start in a neutral position and stay like that throughout the move.
• Contract your abs and slowly roll the wheel away from you, making sure that you don’t let your hips drop and your back hyperextend.
• When you can’t go any further without compromising good form, roll the wheel back to the start.

2. Floor flag

• Start with your arms out to the sides for stability and your legs together, held just off the ground. Point your toes to maintain body alignment.
• Contract your abs, start to put some weight through your arms and raise your legs above you, using this momentum to lift your bum and lower back off the floor. Stretch up as high as you can, then reverse the movement slowly.

3. Sliding towel flye

• Start in a press-up position with your hands on the towels. With a slight bend in your elbows, bring your hands out to the sides, lowering your chest until it’s a fist’s width from the floor.
• Pause at the bottom, then bring your hands back in.

4. Medicine ball leg raise

• Grab a bar with an overhand grip and your hands slightly wider than shoulder-width apart, holding a medicine ball between your knees.
• Raise your hips and lift your thighs towards your chest, curling your lower back underneath you.
• When your thighs reach your chest pause, then lower and repeat.

5. Medicine ball Russian twist

• Sit on the floor with your feet in the air and knees bent, holding a dumbbell in both hands in front of your sternum.
• Keeping your core braced and arms straight, rotate to one side. Then twist the other way. Return to the start again to complete one rep.

Six-pack shortcut: hand walkout

Six-pack shortcut: hand walkout

Want to get a six-pack in next to no time? Start doing the hand walkout

This surprisingly tough abs move doesn’t just work the core – it also engages the calves, hamstrings, glutes, lower back, shoulder complex and chest, making it a great exercise to build a strong, V-shaped torso and a rock-hard six-pack.

Start standing with your feet apart and your hands on the floor in front of your toes. Hold this for a few seconds so you can feel the stretch down the back of your legs. 

Then, walk your hands out one after the other until you are in a plank position. Maintain a straight posture, keeping the base of your neck in line with your heels. Allow enough time for your core to contract. Finish by walking your hands back to the starting position and allowing your hips to rise gradually.

The key to the move is to not rush it: the slower you can do it, the longer you place these target muscles under tension so they have a great stimulus to grow back bigger and stronger. You can also make it harder simply by holding a plank position or doing press-ups at the bottom before walking back up to the start.

The hand walkout doesn’t need to be confined to the beginning of your workout, either. It also provides a useful respite period during a leg training session.

With no equipment needed, this super core-strengthening exercise can be done anytime and anywhere, and the level of difficulty can be altered depending on your flexibility. Just keep your legs straight on the descent and ascent for a tougher alternative.

Sets: 

4

Reps: 

6-8

Hand walkout: step 1

Bend from your hips 
so your hands and feet are close together on the floor.

Hand walkout: step 2

With your feet rooted to the spot, slowly walk your hands forward until your body forms a straight line from head to heels, then walk back to the start position.

Want to get a six-pack in next to no time? Start doing the hand walkout

This surprisingly tough abs move doesn’t just work the core – it also engages the calves, hamstrings, glutes, lower back, shoulder complex and chest, making it a great exercise to build a strong, V-shaped torso and a rock-hard six-pack.

Start standing with your feet apart and your hands on the floor in front of your toes. Hold this for a few seconds so you can feel the stretch down the back of your legs. 

Then, walk your hands out one after the other until you are in a plank position. Maintain a straight posture, keeping the base of your neck in line with your heels. Allow enough time for your core to contract. Finish by walking your hands back to the starting position and allowing your hips to rise gradually.

The key to the move is to not rush it: the slower you can do it, the longer you place these target muscles under tension so they have a great stimulus to grow back bigger and stronger. You can also make it harder simply by holding a plank position or doing press-ups at the bottom before walking back up to the start.

The hand walkout doesn’t need to be confined to the beginning of your workout, either. It also provides a useful respite period during a leg training session.

With no equipment needed, this super core-strengthening exercise can be done anytime and anywhere, and the level of difficulty can be altered depending on your flexibility. Just keep your legs straight on the descent and ascent for a tougher alternative.

Sets: 

4

Reps: 

6-8

Hand walkout: step 1

Bend from your hips 
so your hands and feet are close together on the floor.

Hand walkout: step 2

With your feet rooted to the spot, slowly walk your hands forward until your body forms a straight line from head to heels, then walk back to the start position.

Lean-muscle diet

Lean-muscle diet

Follow this lean-muscle diet to transform your physique and reveal your six-pack

To build lean muscle and burn fat, you need to eat around 3g of protein per kilogram of lean bodyweight each and every day, while reducing your carb intake to better allow your body to manage the nutrients you consume.

This seven-day sample diet plan has been designed for a man weighing 75kg with a body-fat percentage of 15%. This means his lean bodyweight is 63.75kg, and so he needs to consume around 190g of high-quality protein per day. This meal plan will ensure you hit between 190g and 200g of protein per day, as well as getting all the essential fats, vitamins and minerals you need. However, you may be heavier, lighter, leaner or fatter, so you need to work out exactly how much protein you need each day to reach your objectives. Here’s how.

Take your weight and divide it by 100, eg 75kg/100=0.75

Subtract your body-fat percentage from 100, eg 100-15=85 

Multiply these two values together to get your lean bodyweight, eg 0.75x85=63.75kg

You need 3g of protein per kg of lean bodyweight so multiply this by 3, eg 63.75x3=191g

This is your daily protein target, which should be split over four to six meal

Monday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend 1 scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.

Lunch: 1 medium baked sweet potato with 1 can of tuna in water (drained) and spinach.

Snack: 2 boiled eggs.

Dinner: Salmon fillet with green beans and asparagus.

Snack: Greek yoghurt with cinnamon and 6 brazil nuts.

Tuesday

Breakfast: 2 grilled rashers of bacon and 2 boiled eggs.

Snack: Small pot of hummus and sugar snap peas, carrots and pepper.

Lunch: Ham salad.

Snack: 100g cooked prawns.

Dinner: Two home-made hamburgers with a spinach and cherry tomato salad.

Snack: Greek yoghurt with cinnamon and 10 almonds.

Wednesday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend 1 scoop of protein powder, 230ml almond milk, 1tsp almond butter, a handful of frozen berries and ice cubes.

Lunch: Smoked salmon with spinach, cucumber and mixed salad leaves.

Snack: 2 boiled eggs.

Dinner: Chicken and cashew nut stir-fry (pictured).

Snack: Whey protein mixed with 1tbsp Greek yoghurt, water and ice.

Thursday

Breakfast: 2 grilled rashers of bacon and 2 boiled eggs.

Snack: 50g cottage cheese with celery, carrot and cucumber sticks.

Lunch: Roast chicken with baked sweet potato and runner beans.

Snack: 100g cooked prawns.

Dinner: Cod fillet with roasted vegetables.

Snack: Greek yoghurt with cinnamon and 10 almonds.

Friday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend 1 scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.

Lunch: Tuna salad.

Snack: Raw vegetables with guacamole (chop ½ a ripe avocado, ¼ of a tomato and ¼ of a red onion, and mix with coriander and lime juice).

Dinner: Steak with steamed green vegetables. Small glass of red wine.

Snack: Greek yoghurt with cinnamon and 6 brazil nuts.

Saturday

Breakfast: 2 poached eggs, 2 grilled rashers of bacon, 2 grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.

Snack: Small pot of hummus with celery, carrots and cucumber.

Lunch: Diced lamb grilled on skewers with green and red peppers, cherry tomatoes and 1 small red onion, plus ½ a baked sweet potato.

Snack: 1 small can of salmon.

Dinner: Beef meatballs in tomato sauce with green vegetables.

Snack: Greek yoghurt with cinnamon and 10 almonds.

Sunday 

Breakfast: 2 poached eggs, 2 grilled rashers of bacon, 2 grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.

Snack: 50g cottage cheese with celery, carrot and cucumber sticks.

Lunch: Chicken stir-fry.

Snack: 100g cooked prawns.

Dinner: Grilled salmon fillet with roasted vegetables.

Snack: Greek yoghurt with cinnamon and 6 brazil nuts.

Follow this lean-muscle diet to transform your physique and reveal your six-pack

To build lean muscle and burn fat, you need to eat around 3g of protein per kilogram of lean bodyweight each and every day, while reducing your carb intake to better allow your body to manage the nutrients you consume.

This seven-day sample diet plan has been designed for a man weighing 75kg with a body-fat percentage of 15%. This means his lean bodyweight is 63.75kg, and so he needs to consume around 190g of high-quality protein per day. This meal plan will ensure you hit between 190g and 200g of protein per day, as well as getting all the essential fats, vitamins and minerals you need. However, you may be heavier, lighter, leaner or fatter, so you need to work out exactly how much protein you need each day to reach your objectives. Here’s how.

Take your weight and divide it by 100, eg 75kg/100=0.75

Subtract your body-fat percentage from 100, eg 100-15=85 

Multiply these two values together to get your lean bodyweight, eg 0.75x85=63.75kg

You need 3g of protein per kg of lean bodyweight so multiply this by 3, eg 63.75x3=191g

This is your daily protein target, which should be split over four to six meal

Monday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend 1 scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.

Lunch: 1 medium baked sweet potato with 1 can of tuna in water (drained) and spinach.

Snack: 2 boiled eggs.

Dinner: Salmon fillet with green beans and asparagus.

Snack: Greek yoghurt with cinnamon and 6 brazil nuts.

Tuesday

Breakfast: 2 grilled rashers of bacon and 2 boiled eggs.

Snack: Small pot of hummus and sugar snap peas, carrots and pepper.

Lunch: Ham salad.

Snack: 100g cooked prawns.

Dinner: Two home-made hamburgers with a spinach and cherry tomato salad.

Snack: Greek yoghurt with cinnamon and 10 almonds.

Wednesday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend 1 scoop of protein powder, 230ml almond milk, 1tsp almond butter, a handful of frozen berries and ice cubes.

Lunch: Smoked salmon with spinach, cucumber and mixed salad leaves.

Snack: 2 boiled eggs.

Dinner: Chicken and cashew nut stir-fry (pictured).

Snack: Whey protein mixed with 1tbsp Greek yoghurt, water and ice.

Thursday

Breakfast: 2 grilled rashers of bacon and 2 boiled eggs.

Snack: 50g cottage cheese with celery, carrot and cucumber sticks.

Lunch: Roast chicken with baked sweet potato and runner beans.

Snack: 100g cooked prawns.

Dinner: Cod fillet with roasted vegetables.

Snack: Greek yoghurt with cinnamon and 10 almonds.

Friday

Breakfast: 150g porridge oats cooked with 200ml semi-skimmed milk, ½ a banana and 1tsp honey. Stir in ½ a scoop of whey protein at the end of cooking.

Snack: Post-workout shake: blend 1 scoop of protein powder, 230ml almond milk, 1tsp almond butter, ½ a banana and ice cubes.

Lunch: Tuna salad.

Snack: Raw vegetables with guacamole (chop ½ a ripe avocado, ¼ of a tomato and ¼ of a red onion, and mix with coriander and lime juice).

Dinner: Steak with steamed green vegetables. Small glass of red wine.

Snack: Greek yoghurt with cinnamon and 6 brazil nuts.

Saturday

Breakfast: 2 poached eggs, 2 grilled rashers of bacon, 2 grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.

Snack: Small pot of hummus with celery, carrots and cucumber.

Lunch: Diced lamb grilled on skewers with green and red peppers, cherry tomatoes and 1 small red onion, plus ½ a baked sweet potato.

Snack: 1 small can of salmon.

Dinner: Beef meatballs in tomato sauce with green vegetables.

Snack: Greek yoghurt with cinnamon and 10 almonds.

Sunday 

Breakfast: 2 poached eggs, 2 grilled rashers of bacon, 2 grilled tomatoes, mushrooms and ½ a can of reduced salt and sugar baked beans.

Snack: 50g cottage cheese with celery, carrot and cucumber sticks.

Lunch: Chicken stir-fry.

Snack: 100g cooked prawns.

Dinner: Grilled salmon fillet with roasted vegetables.

Snack: Greek yoghurt with cinnamon and 6 brazil nuts.

How to get rid of moobs

How to get rid of moobs

This intense circuit will deliver explosive strength fast and help to get rid of moobs – all in the comfort of your own home

For some, gaining a little weight during the festive season creates a desire to get in better shape. For others, it sparks paranoia - a paranoia of sprouting moobs. Relax. Knowing exactly what they are and how to prevent them will help you to breathe a little easier.

It's a common misconception that moobs are made of fat. They are actually formed of built-up breast tissue following a hormone imbalance - more oestrogen than you need and too-little testosterone. The medical term is 'gynaecomastia' and it can occur at any stage in life - although it commonly affects older men whose testosterone levels have dropped with age. Symptoms include swollen breast glands and tenderness around the breasts.

Don't panic. You'll keep man boobs at bay if your testosterone levels are high enough. While one of the easiest ways to maintain a healthy weight is by exercising regularly.

A recent study by Massachusetts General Hospital found a significant relationship between testosterone levels, body weight and waist circumference. Overweight individuals, who had low testosterone levels, were able to raise them by doing 150 minutes of exercise per week and modifying their diet for a year.

This workout floods your body with moob-inhibiting testosterone while the pyramid sets speed up your heart rate, giving you a little cardio boost. Below are some suggested bodyweight exercises to keep your workout varied and ensure you can also do it at home. You might not have free weights or machines, but that shpuldn't stop you form keeping moobs at bay.

Time per session

35 minutes

Calorie burn

400

What you need

A step deck

Start

Warm up with five to ten minutes of gentle jogging, with occasional sprints and bounds to help loosen the muscles and joints. Then do the exercises below in order, taking no rest between the numbered stations.

Finish

Once you've hammered through the circuit, take a two-minute break then do it again.

 

Click on the links below to see each exercise.

Exercise 1 Shadowboxing

Exercise 2 Single-leg power up

Exercise 3 Bicycle crunch

Exercise 4 Press-up

Exercise 5 Burpee

Exercise 6 Standing calf raise

This intense circuit will deliver explosive strength fast and help to get rid of moobs – all in the comfort of your own home

For some, gaining a little weight during the festive season creates a desire to get in better shape. For others, it sparks paranoia - a paranoia of sprouting moobs. Relax. Knowing exactly what they are and how to prevent them will help you to breathe a little easier.

It's a common misconception that moobs are made of fat. They are actually formed of built-up breast tissue following a hormone imbalance - more oestrogen than you need and too-little testosterone. The medical term is 'gynaecomastia' and it can occur at any stage in life - although it commonly affects older men whose testosterone levels have dropped with age. Symptoms include swollen breast glands and tenderness around the breasts.

Don't panic. You'll keep man boobs at bay if your testosterone levels are high enough. While one of the easiest ways to maintain a healthy weight is by exercising regularly.

A recent study by Massachusetts General Hospital found a significant relationship between testosterone levels, body weight and waist circumference. Overweight individuals, who had low testosterone levels, were able to raise them by doing 150 minutes of exercise per week and modifying their diet for a year.

This workout floods your body with moob-inhibiting testosterone while the pyramid sets speed up your heart rate, giving you a little cardio boost. Below are some suggested bodyweight exercises to keep your workout varied and ensure you can also do it at home. You might not have free weights or machines, but that shpuldn't stop you form keeping moobs at bay.

Time per session

35 minutes

Calorie burn

400

What you need

A step deck

Start

Warm up with five to ten minutes of gentle jogging, with occasional sprints and bounds to help loosen the muscles and joints. Then do the exercises below in order, taking no rest between the numbered stations.

Finish

Once you've hammered through the circuit, take a two-minute break then do it again.

 

Click on the links below to see each exercise.

Exercise 1 Shadowboxing

Exercise 2 Single-leg power up

Exercise 3 Bicycle crunch

Exercise 4 Press-up

Exercise 5 Burpee

Exercise 6 Standing calf raise

Ski fitness: the essential exercises

Ski fitness: the essential exercises

Heading to the Alps for ski season? Prime your core for the rigours of the slopes with these moves from TRX master trainer Matt Gleed

For FREESTYLE SNOWBOARDING

Crossing balance lunge with hop

‘A great exercise for the glutes and quads. It also improves balance and core stability – key attributes for any winter sport but essential for freestyle snowboarders looking to stay upright.’

Sets 3 Reps 15-20 each side

• Stand with one leg centre to the anchor point bent at 90˚, raise the other and balance.

• Bring the raised knee behind the ankle of the standing leg, then drive the knee back upwards and hop.

Heading to the Alps for ski season? Prime your core for the rigours of the slopes with these moves from TRX master trainer Matt Gleed

For FREESTYLE SNOWBOARDING

Crossing balance lunge with hop

‘A great exercise for the glutes and quads. It also improves balance and core stability – key attributes for any winter sport but essential for freestyle snowboarders looking to stay upright.’

Sets 3 Reps 15-20 each side

• Stand with one leg centre to the anchor point bent at 90˚, raise the other and balance.

• Bring the raised knee behind the ankle of the standing leg, then drive the knee back upwards and hop.

12-minute total body home workout 5

12-minute total body home workout 5

Torch up to 200 calories with this kit-free 12-minute workout.

When time is short and all you want is a quick, simple workoutyou can do anywhere, this total-body routine is what you need.

How to do it

• Perform 10 reps of excercise 1A.
• Move immediately onto excercise 1B and do 10 reps.
• Rest for 60 seconds and then repat excercises 1A and 1B.
• Rest for 90 seconds and then begin exercise 2A, doing as many reps as you can in one minute.
• Move immediately onton 2B and do 10 reps, then rest 60 seconds before repeating the superset.
• Repeat the pattern for superset 3.

Tips

• A wall clock with a second hand is easier than a watch for timing your one-minute sets.
• Try to pick the best tempo for you - as fast as you can manage without having to stop during each set.
• Use your full range of motion for each exercise, especially squats and press ups.

Torch up to 200 calories with this kit-free 12-minute workout.

When time is short and all you want is a quick, simple workoutyou can do anywhere, this total-body routine is what you need.

How to do it

• Perform 10 reps of excercise 1A.
• Move immediately onto excercise 1B and do 10 reps.
• Rest for 60 seconds and then repat excercises 1A and 1B.
• Rest for 90 seconds and then begin exercise 2A, doing as many reps as you can in one minute.
• Move immediately onton 2B and do 10 reps, then rest 60 seconds before repeating the superset.
• Repeat the pattern for superset 3.

Tips

• A wall clock with a second hand is easier than a watch for timing your one-minute sets.
• Try to pick the best tempo for you - as fast as you can manage without having to stop during each set.
• Use your full range of motion for each exercise, especially squats and press ups.

12-minute total body work out 4

12-minute total body work out 4

HOME WORKOUTS

WORKOUTS  PETE MUIR  25 JAN 2011

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This session focusses on your core, glutes and hip flexors, which provide power and stability when running.

Your core is the connection between your lower and upper body, and almost every sport demands a strong midsection to allow for powerful all-body movements. Once you get good at this circuit, you will find that your performance in all physical activities improves as a result (a hard set of abs is just a pleasant side-effect).

How to do it

• Perform each exercise in order, taking no rest between exercises.
• Do either the number of reps stated, or as many reps as you can in the time stated.
• Once you have completed one full circuit, rest for one minute before starting over again.
• Do two circuits in total.

Tips

• For the majority of exercises, take up to three seconds for each rep – slow is good for core training.
• For planks and bridges, aim to keep your body in a straight line – don’t overextend your lower back.

For more 12-minute workouts, subscribe to Men's Fitness – you'll find a new one in every issue. You can download a digital version of the magazine here.

HOME WORKOUTS

WORKOUTS  PETE MUIR  25 JAN 2011

SHARE ON PRINTSHARE ON EMAILSHARE ON STUMBLEUPONSHARE ON TWITTERMORE SHARING SERVICES

This session focusses on your core, glutes and hip flexors, which provide power and stability when running.

Your core is the connection between your lower and upper body, and almost every sport demands a strong midsection to allow for powerful all-body movements. Once you get good at this circuit, you will find that your performance in all physical activities improves as a result (a hard set of abs is just a pleasant side-effect).

How to do it

• Perform each exercise in order, taking no rest between exercises.
• Do either the number of reps stated, or as many reps as you can in the time stated.
• Once you have completed one full circuit, rest for one minute before starting over again.
• Do two circuits in total.

Tips

• For the majority of exercises, take up to three seconds for each rep – slow is good for core training.
• For planks and bridges, aim to keep your body in a straight line – don’t overextend your lower back.

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