Men\'s Health Australia - 11.2018

B

A

B

A

B

A

TRACK

YOUR

TIME

15MIN

ADVANCED

17.5MIN

STRONG

20MIN

AVERAGE

THE DEVOUT

DATA GEEK

Those grisly cardio

sessions may look good on

your Fitbit and Myzone

monitors, but by neglecting

core strength work, even

the leanest of men will

struggle to see their abs

HARD-COR

CARDI

Dedicating a full session
to planks and crunches
is joyless – especially
if you think a workout
isn’t worth doing unless
you can share it on social.
That’s why PT Ollie
Marchon created
a heart-hammering
workout with a stealthy
six-pack element. Blast
through 1km on a watt
bike, then five rounds
of these abs moves.
In between rounds,
“push” a sled for
20 seconds. Finish with
another 1km bike sprint.
Grit your teeth.

COR

METRIC

Hitting your six-pack

PB is hard without a

way to track your

progress. Use this

chart to keep tabs

1 / DICINE ME

BALL TWIST

20 REPS

Hold the ball (or a

dumbbell) in front of you

with your feet lifted, back

straight and belly tucked

(A), then twist from

side to side (B). Try to

keep your feet up until

you’re done.

2 / TTERFLY BU

SIT-UP

20 REPS

Crunch up from the floor

with the soles of your feet

together, knees flared to

the sides (A). Return to the

floor for the next rep (B).

This position will help your

abs contract more fully, as

well as open up your hips.

3 / VERSE RE

CRUNCH

20 REPS

Lie flat with your hands

under your head (A).

Contract your abs to pull

your knees to your chest,

lifting your glutes o the

floor (B). Now, go

straight into those

sled pushes.

Week 1

Bodyweight

(BW) plank

Week 5

15kg plank

+ BW plank

Week 2

5kg

weighted plank

Week 6

15kg plank

+ 5kg plank

Week 3

10kg

plank

Week 7

15kg plank

+ 10kg plank

Week 4

15kg

plank

Week 8

BW plank

re-test

Hold to failure in

every attempt,

and rest for 60

seconds between

sets in the weeks

when you perform

two. Note your

progress between

weeks 1 and 8

// THE PLANK CHALLENGE

November 2018 69

MUSCLE