Men\'s Health Australia - 11.2018

THE LUNCH HOUR LEGEND

If long commutes or family duties have

confined your daily session to a less-

than-generous lunch break, fear not. Our

cheats will have you in, out and back at

your desk without a minute wasted

IF THERE’S NO SPACE FOR...

Barbell Back Squat

SUB IN...

Kettlebell Goblet Squat

IF THERE’S NO SPACE FOR...

Bench Press

SUB IN...

Pallof Press

IF THERE’S NO SPACE FOR...

Barbell Deadlift

SUB IN...

Single-Leg Hip Thrust

IF THERE’S NO SPACE FOR...

Bent-Over Row

SUB IN...

Banded Pull-Up

Front-loading with an

irregular-shaped weight

places more stress on

your abs. Pause at the

bottom to make it harder.

Standing side-on to a

cable machine, press the

handle out, keeping your

core tight. This one is a

serious abs-burner.

Useaheavyweight

plate–orwhateveryou

have to hand – and raise

onelegatatime

to challenge your core.

Assisted machines

steady your body, taking

your abs out of the game,

so wrap a band around

your glutes instead.

1 /TIME IT RIGHT

If you have flexibility, try

Google’s “popular times”

feature: “Search your gym

and you’ll find a graph of its

quietest hours,” says the PT

Dave Thomas.

2 /WHAT SUPP?

Streamline your nutrition with

one supp that does everything.

We like Vital All-In-One, a

multi-nutritional blend of vits,

minerals, detox herbs, pre- and

probiotics, antioxidants, fibre

and an alkalising pea protein.

$60 for 300g, vitaleveryday.com

3 /HAVE A PLAN B

“Think in terms of movement

patterns – squats, hip hinges,

presses and pulls – not single

exercises,” says Thomas. When

your first choice is taken, sub in

another (far right).

6 /LOSE THE

COOL-DOWN

“There’s no evidence that it

osets DOMS,” says Thomas.

“A brisk walk back to work

will prevent blood collecting

in the lower body and help

channel it back to the brain.”

4 /KNOW YOUR
WEIGHTS
Keep notes – it shouldn’t be trial
and error every time. “That said,
if the 30kg set is already in use,
go lighter and focus on slow-
tempo lifts with built-in pauses.”

5 /CARRY ON

TRAINING

Stuck for ideas? “The loaded

carry is undervalued and will

boost grip strength and core

control.” Plus, you can use

anything for it: sandbags,

weight plates, kettlebells...

Tag in an unsung move for equal progress

YOUR SUPER SUB

7 /GUZZLE HARD

Slam your post-workout

fuel down fast with the

Thermos 710ml shaker.

Features a removable

mixer to blend on the go,

fumble-proof grip, plus

it’s as hard as your new

midsection. $29.99,

thermos.com.au

8 /SHOW TIME

Okay, so you’ve got your six-pack.

Nice work. Now flaunt it to best

eect. Sixty-two per cent of

Women’s Health readers think

boxer briefs are a guy’s best pick.

Our pick: Calvin Klein Underwear

Monogram Trunk, $49.95,

calvinklein.com/au

November 2018 73

MUSCLE