M (20)

JUNE 2016 MUSCLE & FITNESS 81

Man Makers are more like five

exercises; they’re relatable to

burpees with a few key additions:

first, hold dumbbells in your hands.

From the arms-extended plank

position do a push-up, then a row

with one arm, another push-up, then

a row with the other arm, hop to the

standing position and finish with a

hang squat clean to overhead press

(no jump at the top). That’s one rep.

“All movements should be strict –

no swinging in the rows or sagging

in the push-ups – and flow easily

from one to the next,” says Hysell.

“If this isn’t possible, the weight

you’re using is too heavy.”

Greatest HIIT

Man

maker

7 Test

TIME:

21

minutes

CONTRIBUTOR:

Craig Hysell, owner

and head coach of

Conviction Training

Facility in the US

convictiontraining.com

10

START

WORKOUT

Maximum reps possible in 90 seconds

with 90 seconds’ rest between each set.

7 sets of man makers

Suggested weight of dumbbells (DBs)*:

Beginner Perform unweighted

Intermediate 9- to 11-kilo DBs

(male)/4-5-kilo

DBs (female)

Expert 15-kilo DBs (male)/

9-kilo DBs (female)

Cyborg 25-kilo DBs (male)/

15-kilo DBs (female)

*Hexagonal-shape dumbbells are

recommended for safety (to minimise

rolling side to side on the floor).

W DB man maker

A progression of the traditional

burpee, the DB Man Maker

engages the core through

the entire motion while

increasing strength, power and

cardiovascular conditioning. To

perform the move unweighted,

raise each arm up as if you’re

doing a Superman exercise,

instead of rowing dumbbells.

HIIT LIST