M (20)

80 MUSCLE & FITNESS JUNE 2016

Greatest HIIT

Pump

and row

TIME:

20

minutes

CONTRIBUTOR:

Robert Ciresi, a

certified trainerin

the US and a two-

time Muscle &

Fitness Male Model

Search competitor.

atayloredbody.com

9

WORKOUT

As many rounds as possible

(AMRAP) in 20 minutes.

Row 250 metres

Push-up x 25

Ciresi takes a page from CrossFit

with this high-intensity AMRAP

session that hits the posterior chain

with rowing and the pecs, shoulders,

triceps and core via push-ups.

“Depending on how hard you row,

this could be a real fat burner or,

at a slower pace, a steady 20-minute

cardio/strength workout,” he says.

“Strap yourself into the rower

and set a fast but doable pace.

Once you’re done with the row,

expeditiously get to the push-ups

and start in. If you need to break

them up into smaller sets, do so

but take minimal breaks. I like this

workout because you can keep

returning to it once a month and

track your progress. See if you get

more rounds the next time you do it.”

A former footballer at the University

of Arkansas, US, Grof ’s dynamic,

high-intensity routine is great for

Greatest HIIT

Gridiron

HIIT

TIME:

60–90

minutes

CONTRIBUTOR:

Jared Groff, NPC

physique competitor

and formerMuscle &

FitnessMale Model

Search finalist.

Instagram:@jaredgroff

8

WORKOUT

Perform this routine following a

10- to 15-minute dynamic warm-up.

Double hurdle hop (side to side)*

4 x 15 seconds

Squat jump 4 x 10

Alternating lunge jump 4 x 8 per leg

Tuck jump4x10

Broad jump3 x 45 metres

Plyometric push-up4x12

Single-leg toe touch/V-up

3 x 30 per leg

Rest 45–60 seconds between all sets.

FINISHER

Crossfield gasser x 3**

*Using a small hurdle or comparable tool, jump

laterally over hurdle continuously, bringing knees

up and landing with feet apart and soft knees.

**Sprint sideline to sideline of a football field

three times – that’s one gasser. Try to get each

gasser done in under 45 seconds, resting as

needed between sets.

when a grass or turf field is available.

“This is a highly explosive workout

that targets power, core strength,

stamina, speed and endurance,”

says Grof. “I used this workout

to prepare for a national NFL

showcase, and it’s still one of my

favourites when shredding up and

getting my conditioning right.”

Broad jump

Drive your arms back

and aim to jump for

distance, not height.

Focus on sticking the

landing under control

without falling forward

or backwards.

B d

HIIT LIST