GQ_Australia-December_2017

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THE ATOMIC

IDEAL FOR  Aspiring

gymnasts realising their

potential (or not).

WORKS Pretty much

everything.

PREP Assume the

push-up position, hands

under shoulders, feet

hooked in TRX straps, hips

supported at shoulder

height with whole body

aligned. Do not allow hips

or back to sag. Perform

a perfect push-up then,

as you return to the start

position, tuck chin, lift

tailbone and pull knees

to elbows, allowing

knees to split. 

PIKE Maintain alignment

as you tuck your chin and

lift tailbone to the ceiling,

keeping legs straight.

Lift as high as you can

while maintaining a stable

torso and shoulders.

Return to the start

position under control,

making sure core stays

strong throughout. 

THE OFFSET

PUSH-UP WITH

TWIST AND PIKE

IDEAL FOR Downward-

dog enthusiasts who

love a deep burn.

WORKS Upper body

and core. 

PREP In push-up

position, place hands

under shoulders with

feet just wider than

hip-distance apart. Place

left hand just forward of

shoulders and right hand

just behind shoulder.

Cross left leg under right

leg. Do not allow hips

or back to sag. Perform

one offset push-up.

TWIST Using left hand

to support body weight

andand right hand to stabilse righthandtostabilse

torso, pivot on right foot

from toe to heel and

swing hips down low

to the left. Hover just

off the floor, so that

torso rotates to face

backwards. Keeping

shoulders stable and

wide, swing hips back

to start position.

PIKE With hands still

offset, stabilise left

shoulder and left

hips to pike, with right

hand providing minimal

assistance. Return to

start position, swap

hands and legs

and repeat.

THE JUMP LUNGE

IDEAL FOR IDEAL FOR Anyone Anyone

wanting to have the wanting to have the

Incredible Hulk’s legs Incredible Hulk’s legs

WWORKS ORKS Core and lots Core and lots

of legs, obvs. of legs, obvs.

PREP PREP Start in split stance; Start in split stance;

one foot forward, other one foot forward, other

foot back, knees slightly foot back, knees slightly

bent. Lower your body by bent. Lower your body by

bending legs until the rear bending legs until the rear

knee almknee almost touches the ost touches the

floor. Keep armfloor. Keep arms in sprint s in sprint

position with elbows at position with elbows at

90º. Engage the core 90º. Engage the core

mmuscles and shoulders, uscles and shoulders,

torso and hips.  torso and hips. 

JUMJUMP P M Maintaining a good, aintaining a good,

straight posture, jumstraight posture, jump p

explosively upward, explosively upward,

switching legs and armswitching legs and arms s

in min mid-air and landing id-air and landing

under control with feet under control with feet

in opposite positions.  in opposite positions. 

LUNGE LUNGE ImImmmediately bend ediately bend

legs until rear knee almlegs until rear knee almost ost

mmakes contact with floor akes contact with floor

and repeat. Mand repeat. Mand repeat. Mp aintain aintain aintain

upright torso and stable

hips throughout.

4

Four of our fittest

team members did

this workout twice

with the same

prep; once

listening to pop

and once to hip-

hop and grime.*

The result: rap

equals more reps

completed in a

shorter timeframe.

We may not have

science to back

this up, but we do

have Stormzy and

Kendrick Lamar

on our playlist.

And so should you.

BOP N KEEP

IT DIPPIN

Dizzee Rascal

LOYA LT Y

Kendrick Lamar

SLIPPERY

Migos

RAKE IT UP

Yo G o t t i

BODAK YELLOW

Cardi B

RETURN OF THE

RUCKSACK

Stormzy

UNFORGETTABLE

French Montana

MASK OFF

Future

BUTTERFLY EFFECT

Tr av i s S c ot t

T

oo often, we’re guilty of exercising for

the sake of exercising, without purpose

or direction. Commit to this 20-minute

all-body routine, two or three times a week,

and you’ll reap the rewards, stripping off

fat while building strength, core stability,

coordination and a greater metabolism. All you need is

a TRX, a pair of kettlebells (or something to improvise)

and a decent set of headphones to get you in the zone.

Press play and go – it’s as simple as that.

Bioconnected HR+, $299;

bioconnected.combioconnected.com

R A P

E N H A N C E S

Y O U R

WORKOUT

* DISCLAIMER: Dolly Parton and Katy Perry were a close second.WORDS:

JONATHAN

G

WO

R D S : J O

N AT H A N G

OO

D A I R. P H O T O

GR A P H Y: B E N R I G

GO T.

H OTO G R A PHY:

WO

R D S : J O

N AT H A N G

OO

D A I R. P H O T O

GR A P H Y: B E N R I G

GO T.

BEN

RIGGOT.

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