Here we go then: the lockdown shutters are crashing down again. But if we learned anything during the prequel, it is that with the right plan and a basic piece of workout equipment or two, you can make serious gains when you’re training at home.
Which is why Men’s Health fitness editor Andrew Tracey has designed a four-week functional fitness programme, with three sessions a week released on Mondays, Wednesday and Fridays for you to follow. You don’t need to think, all you need do is log on and be ready to put in a bit of work.
A pair of dumbbells is the ideal, though all workouts can be performed with a single dumbbell or even a kettlebell, so look out for the movement notes at the bottom of each workout.
This first session will pump up your upper body before pushing it to the brink with a heart-pounding finisher. It consists of two ‘blocks’. To kick off, work on your ‘AMRAP’, short for ‘as many rounds as possible’. Work your way around the following moves on a running countdown, clocking up as many reps as you can muster in 15 minutes, resting only as necessary to catch your breath.
Pay close attention to nailing your form and tempo on each rep, and don’t be afraid to drop reps as the fatigue creeps up. Make a note of your total reps for future reference.
This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
Then move onto your ‘EMOM’, which stands for ‘every minute on the minute. Start a stopwatch and at the start of each minute perform the prescribed reps of each movement, then rest for the remaining time. You’re going to alternate between exercises each minute. So in the first minute do the dumbbell snatches, hit dumbbell cleans in the second minute and do burpees in the third minute. Repeat for a total of 4 rounds for 12 minutes of work.
1) Dumbbell Push Press x 5-10
Grab your dumbbells and clean them up to the top of your shoulders, take a breath and brace your core (A). Dip at the knees and use your legs to help press both weights overhead to lockout (B). Lower under control and repeat. Focus on keeping your head up and breathing – even if you’re blowing hard.
2) Chin-ups x 5 -10
The OG of bodyweight movements. Grasp a bar with an underhand grip, palms towards your face. Lift your feet from the floor, hanging freely with straight arms (A). Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position. Repeat, breaking up into as many sets as necessary to maintain good form.
Scale to inverted rows if necessary.
No bar? Do Bent Over Rows: With your dumbbells in each hand, bend your knees slightly, hinging at the hip so your upper body is almost parallel to the floor (A). Row both weights up towards your hips, keeping your core tight and your back flat (B). Lower the weights under control and repeat.
4-5 MINS REST THEN…
Min 1) Alternating Dumbbell Snatch x 20
Begin with one dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Squat down and return the weight to the start position.
Min 2) Dumbbell Hang Clean x 15
Grab your second dumbbell and hold them at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
Min 3) 1 Burpee 10
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B).
NOTES: If you only have one weight, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io