GQ Australia - 08.2018

SUNDAY MONDAY TUESDAY

WEEK 1

WEEK 2

WEEK 3

WEEK 4

T

he easy thing

to do is give up.

Forget the gym

exists, embrace

dad-bod status,

perhaps even develop

a quirky dress sense to

offset the steadily growing

waistline. But no one

likes a quitter.

Rest assured, you’re not

the only one contemplating

removing ‘exercise’

altogether from the weekly

to-do list. Chris Feather

of Sydney’s 98 Gym

understands this struggle

isn’t solely reserved for

parents – with growing

responsibilities, we’re all

finding less time to work out.

Part of the problem can

come from people simply

not knowing what to do.

According to Feather,

people just want “one

less thing to worry about”

when they enter the gym.

Complicated programs

are a thing of the past –

instead, with the help of

98 Gym, we’ve devised

the perfect regime to suit

everyone. Each session lasts

for a maximum of 45 minutes

• call it the new ‘me time’.
  If you last the month
  (which you should) start
  to increase the weight on
  certain movements or
  decrease rest time. And
  whether you do it at home
  or in the gym is your call –
  just don’t quit.

KEY

Q STRENGTH

Because we all want to be big

and strong, right? These are

the only sessions that require

the use of the gym, focusing

on compound lifts that engage

large muscle groups. Use a

weight that will challenge

you and ensure form stays

correct throughout.

SHOULD TAKE 45 mins.

QPAIN CAVE

Deceptively hard. These are

non-impact sessions that

involve aerobic and anaerobic

energy systems and are

designed to be both physically

and mentally challenging. Best

to bring something to listen to

• it’ll help to take your mind off
  the fact your lungs are burning.
  SHOULD TAKE 40 mins.

QGRUNT WORK

With calculated work

and rest time, these workouts

are a great way to use

your whole body and

flush away the weekend.

SHOULD TAKE 35-45 mins.

Rest 2 min

Rest 2 min

Rest 2 min

Rest 2 min

Rest 2 min

Rest 2 min

Rest 2 min

Rest 2 min

Q

STRENGTH

Q

STRENGTH

Q

STRENGTH

Rest 2 min

Rest 2 min

FINISHER

Rest 2 min

Rest 2 min

FINISHER

Rest 2 min

Rest 2 min

FINISHER

Q

STRENGTH

Rest 3 min

Rest 2 min

FINISHER

EATING ON THE GO

You can’t exercise your way

out of bad diet. Trust us. So,

before we start, a word of

advice from dietician Harriet

Walker on how to stay healthy

when eating out:

“Look for options that involve

grilling, steaming, boiling and

poaching – and ignore those

with frying, crumbing or

battering. These techniques

will mean more oil –

and fewer abs.”

DAD GOALS

It’s Tuesday night and the

thought of being woken up at

6am only to run outside in the

cold is about as appealing as

afternoon spent watching

Love Island. Thankfully, we

have gents like Dwayne

Johnson to remind us

what’s possible.

CHEAT YOURSELF

With one week

successfully in the

books, it’s time you

received a pat on the

back - or the

stomach, that is.

Did someone say

pancakes?

WHO TO FOLLOW?

@marcusfilly should

be first on your list

of Instagram fitness

gurus, offering

innovative warm-up

ideas as well as full

workout plans.