How To:
- After each 5-7 min round, rest for 3 mins, then move onto the next set and repeat the process (2A-2C and then finally 3A-3C).
Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae Reps: 6
- If you can manage, clap your hands together, then immediately go into the next rep the moment your hands hit the floor.
Muscles worked: quads, glutes, hamstrings, core, chest, triceps, pecs, calves Reps: 12
- Bend your knees as you land and go straight into the next rep.
Muscles worked: obliques, rectus abdominis, quadratus lumborum Reps: 18 Sets: as many as possible in 5-7 mins Rest: 3 mins, then move onto 2a
- Keep your core engaged as you slowly return to the start position.
Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae, quads Reps: 6
- That’s one rep. Now go again with the other leg.
Muscles worked: quads, hamstrings, glutes, calves Reps: 12
- Land through soft knees and go immediately into another rep.
Muscles worked: obliques, rectus abdominis, quadratus lumborum Reps: 18 Sets: as many as possible in 5-7 mins Rest: 3 mins, then move straight onto 3a
- Hold for a moment, then lift your legs and torso back to the start position. That’s one rep.
Muscles worked: pecs, triceps, traps, delts, biceps, core, erector spinae Reps: 6
- Keeping your arms straight, lift your hips back to the start position and go again. That’s one rep.
Muscles worked: glutes, hamstrings, quads, calves, core Reps: 12
- Land softly through bent knees and immediately repeat the movement.
Muscles worked: obliques, rectus abdominis, quadratus lumborum Reps: 18 Sets: as many as possible in 5-7 mins
- Keeping your chest up, twist from side to side, lightly touching your hands on the floor beside you.
Words: Luke Grainger Photography: Eddie Macdonald
