ILLUSTRATIONSPETERCROWTHER09 / 17
WEDNESDAY
PINS OF POWER
In your quest for an
athletic physique, no limb
can be left behind.
Weighted-vest moves, bridge
work and single-leg squats should
make things more interesting than
queuing for the squat rack.
THURSDAY (^)
MIDWEEK MOBILITY
For most, Thursday is
the last push before the
weekend. For you, it’s time
to work out any stiffness before
training resumes. Leave the
barbells alone and set up with the
resistance bands and foam roller.
FRIDAY (^)
PUMP SESH
Sometimes, an arms
session is the best way
to finish the week –
especially since the dumbbell boys
will likely be giving themselves the
afternoon off. Balance it with
something functional – like abs.
SATURDAY
PAY IT BACK
With the gym all-but
empty, it’s chin-up time.
Then master dumbbell
moves like single-arm rows to build
a stronger back and reduce your
chance of injury. Enjoy some R & R
before gearing up for tomorrow.
SICK MOVES
With hundreds of users handling the same equipment day in, day out,
the modern gym is a heaving microbiome of infection, set to an EDM
soundtrack. From the mats to the kettlebells, it can all boast enough
nasties to put your training to bed. This is how you can get a pump
without deflating your immune system. Because nothing will ruin
your training plan faster than a bout of man flu.
SWAP Swiss Ball Crunch
FOR (^) Bosu Ball Press-up
Crunches are grim even without the bug threat.
Applause, then, for Philip Tierno Jr – author of
The Secret Life of Germs – who found that MRSA
(methicillin-resistant Staphylococcus aureus) is
rife on exercise balls. Ditch them and put your
hand on a lesser-used bosu ball during your next
push-up set to promote core destabilisation
while keeping your immunity intact.
SWAP Treadmill Sprint
FOR (^) Box Jump
The Clinical Journal of Sports Medicine says
that 63 per cent of cardio machines are rife with
rhinovirus. Not cool running. Fortunately,
the American Journal of Health Promotion
found two sets of 10 box jumps per day are
equally adept at safeguarding bone density
while giving the same cardiovascular kick.
Good news for endurance skivers.
SWAP Free Weight Curl
FOR (^) Rope Curl
According to fitrated.com, that dumbbell you
just hefted packs 362 times more germs than a
toilet seat. And while 30 per cent of these
bacteria are harmless, the rest can cause skin,
eye and respiratory infections. To out-muscle
the risk, use the rope attachment on the cable
machine for your curls – you’ll avoid germs and
the queue of snotty bros.
Connection Speed
The Uni of Tokyo says the key
to building strength quickly
is to slow it down. By lifting
50 per cent of your 1RM so
slowly you can only do 8 reps,
you’ll promote growth just
as effectively as hammering
through at 80
per cent power^