Men\'s Health UK - 10.2019

108 MEN’S HEALTH

BLEEP TILL

YOU DROP

The multistage fitness test –

better known in school sports

halls as the dreaded “bleep test”

• is a system devised to estimate
  your aerobic capacity. But sub in
  a barrage of bodyweight moves
  and it becomes a cardiovascular
  conditioning tool that requires
  little more than a couple of
  square metres of floor space
  on your lunch hour.
  The test involves following
  an audio recording of a set of
  timed “bleeps” (which can be
  found on iTunes, Spotify or
  YouTube), working each time
  the audio sounds. In this case,
  that means performing one rep
  of each bodyweight movement.
  Complete these exercises
  as quickly as possible while
  maintaining proper form,
  moving seamlessly between
  them to create a “flow” on every
  bleep. After the last movement,
  stand tall, breathe... and wait for
  the next bleep. Keep going until
  you can’t manage a complete
  flow in the interval; the last rep
  you successfully performed is
  your score. Make a note, and
  aim to beat it next week.

Begin by assuming a plank

position, with your feet

together, your body straight

and your palms on the ground

below your shoulders (A).

Lower your body, touching

your chest to the floor (B),

then explosively press with

your arms, returning to the

top of the movement.

01

PRESS-UP

THE ZERO-RUNNING

CARDIO UPGRADE

With form and food nailed, hit the gym for your next

opportunity to shave minutes from your 10K. Power

all-new performance with our lunch-hour blast

THE BIG WORKOUT

02A

01A

01B

PT / 10.2019

WORDS: ANDREW TRACEY | PHOTOGRAPHY: PHILIP HAYNES I MODEL: EMMANUEL ALLI AT W MODEL | STYLING: ABENA OFEI I GROOMING: CHLOE EDWARDS