Mens_HealthUSA_December_2016

PHOTOGRAPHS BY BEN GOLDSTEIN December 2016 | MensHealth.com 125

Grooming: Gina Kay Osborne/True Beauty Marks; MITCH MANDEL (BBOE)

Reverse Burpee

A ssume a pushup p osi ti o n w i th yo ur hands sligh tl y fo r ward of yo ur sho uld er s. Sl ow l y walk yo ur hands b ac k toward

your feet until you’re in a position to jump up. Quickly explode upward, reaching for the sky.

Single-Leg Plank Walkout

Stand tall on your left leg. Place your hands on the floor and, keeping your right foot in the air, walk

your hands out until you’re at least in a high plank position. Reverse the move and switch legs.

Bench Hop

Stand next to a bench with your feet together, and grasp it by its sides with both hands. Keeping your hands in place,

hop over the bench, landing on the opposite side. Immediately hop back.

DIRECTIONS

Start with the warmup,

and then move on to the

main event. Complete your

workout with the finisher.

WARMUP

METABOLIC MOBILITY

Start a timer and perform

as many single - leg plank

walkouts as you can.

Time: 5 to 10 minutes

MAIN EVENT

SIX-PACK SUPERSETS

Complete the supersets in

the order shown below

for 6, 8, or 10 minutes each,

depending on your time

or fitness level. So in 1, for

example, you’d do low box

plank steppers for 20 sec-

onds, rest 10 seconds, then

low box lateral runners for

20 seconds, then rest 10

seconds. Repeat for a total

of 6, 8 , or 10 minutes; move

on to the next superset.

1.Low box plank stepper

+ low box lateral runner

Time: 20 seconds on,

10 seconds off

2. Band jack pull-apart
   
   
   • bear crawl to
     explosive pushup
     Time: 20 seconds on,
     10 seconds off
   
   
   
   

3.Box thruster +

Sandbag reverse lunge

Time: 40 seconds on,

20 seconds off

4.Kettlebell shuffle

swing + bench hop

Time: 20 seconds on,

10 seconds off

FINISHER

THE FAT FRYER

Start a timer and do as many

reverse burpees as you can.

Time: 5 to 10 minutes

Trainer:BJ Gaddour, C.S.C.S.,

MH fitness director and creator

of the 21-Day MetaShred

T i m e: 3 4 to 6 0 m i nu te s

Bear Crawl to Explosive Pushup

Get down on all fours, your knees a couple of inches off

the floor. Kick your legs out and drop your body toward

the ground. Explosively push back up and return to all

fours with your knees raised as before.

Band Jack Pull-Apart

Hold a resistance band at chest height out in

front of you. Pull your arms back and out as far as

you can as you jump your feet out.