Men’s Health Australia — September 2017

A3 SPRINTER STEP-UP

ON BENCH

Place your right foot on

a bench. Push through

your right heel and

drive your left knee up

until it’s higher than

your hips; then lower

your left leg to the

ground. Do 8 reps and

repeat on your other

side. 3 sets

A2 PARALLEL BAR

LEG RAISE

Grab the parallel bars

(or one end of the

monkey bars) so you

can raise your legs

with your arms

straight. Raise your

legs until they form a

90° angle with your

torso. Pause and

lower. 3 sets of 10

A1 EXPLOSIVE PUSH-UP
Assume a push-up
position. Lower
your chest to the
ground, then push
up explosively. If your
hands come off the
ground (they don’t
have to), land with soft
elbows and wrists, and
move on to the next
rep. 3 sets of 5

B1 PULL-UP WITH

10-SECOND HOLD

Grab a bar using an

overhand grip. Pull

yourself up and hold

for 10 seconds. Then

take 5 seconds to

lower yourself. That’s 1

rep. (As an alternative,

do the inverted row

with towel described

overleaf.) 3 sets of 3

B3 BULGARIAN

SPLIT SQUAT

Lift your left foot

behind you and rest

your toes or instep on

a swing, bar or bench.

Lower yourself until

your right knee bends

about 90°. Then push

back up. Do 6 reps,

switch legs and

repeat. 3 sets

B2 PLANK CLIMB

Set your hands on a

pole. Adjust your feet

until your body, the

pole and the ground

form a triangle. Walk

your hands down the

pole as far as you can

while staying as

straight as possible.

Walk back up. That’s 1

rep. 3 sets of 5

A2

B2

09 / 17

To finish each workout, pick the running option

below that best suits your mood or ability.

RUN 100M; WALK BACK. Do 5 reps.

RUN 40-50M; WALK BACK. Do 8 reps.

SPRINT 20M; JOG BACK. Do 10 reps.