Australian Men\'s Fitness - 09.2019

Body Book Express workout

The no-excuse

full-body blitz

MAN ON THE MOVE? TRY THIS QUICK-FIRE CIRCUIT

FOR A FULL-BODY WORKOUT THAT CAN BE CRUSHED

IN 30 MINUTES OR LESS.

DUMBBELL

THRUSTER

MUSCLE GROUPS WORKED

Delts, Traps, Triceps, Quads,

Glutes, Hamstrings and Core

●Start by holding a pair of

dumbbells in each hand with

your arms bent and the weights

just above your shoulders

(palms facing your ears).

●With your elbows pointing

towards the floor, bend your

knees, keep your chest up

and get down into a deep squat.

●Drive up through your

heels and punch the weights

into the air (keeping your

palms facing each other).

●Return the weights to the

start position and repeat.

■Round 1:45 seconds on each exercise (1-10)

with 15 seconds of rest between each exercise

■Round 2:30 seconds on each exercise with

10 seconds of rest between each exercise

■Round 3:15 seconds on each exercise with

5 seconds of rest between each exercise

■Restfor 60-120 seconds between each round

How to do the workout

96 MEN’S FITNESS SEPTEMBER 2019