Australian Men’s Fitness – September 2019

Body Book Express workout

The no-excuse

full-body blitz

MANONTHEMOVE?TRYTHISQUICK-FIRECIRCUIT

FORA FULL-BODYWORKOUTTHATCANBECRUSHED

IN 30 MINUTESORLESS.

DUMBBELL

THRUSTER

MUSCLEGROUPSWORKED

Delts,Traps,Triceps,Quads,

Glutes,HamstringsandCore

●Startbyholdinga pairof

dumbbellsineachhandwith

yourarmsbentandtheweights

justaboveyourshoulders

(palmsfacingyourears).

●Withyourelbowspointing

towardsthefloor,bendyour

knees,keepyourchestup

andgetdownintoa deepsquat.

●Driveupthroughyour

heelsandpunchtheweights

intotheair(keepingyour

palmsfacingeachother).

●Returntheweightstothe

startpositionandrepeat.

■Round1: 45 secondsoneachexercise (1-10)

with 15 secondsofrestbetweeneach exercise

■Round2: 30 secondsoneach exercise with

10 secondsofrestbetweeneach exercise

■Round3: 15 secondsoneachexercise with

5 secondsofrestbetweeneachexercise

■Restfor60-120secondsbetween each round

How to do the workout

96 MEN’S FITNESS SEPTEMBER 2019