Men\'s Health Singapore - June 2017

When I was fighting in the

UFC and working as a police

officer, my time was extremely

limited. I needed to pack a ton

of work into a short time – so

this body-weight workout was

born. It’ll give your muscles

size and staying power.

1. Push-ups: AMRAP


2. Pull-ups: AMRAP


3. Dips: AMRAP

TIME: 30 minutes

WORKOUT 1:

THE HOLY

TRINITY

DIRECTIONS Do one set of push-ups, pull-ups and

dips each. That’s one round. Do as many rounds as you

can, resting as little as possible. Your goal is AMRAP (as

many reps as possible) of each exercise in 30 minutes.

But don’t ever max out on a set or you’ll be too tired to

continue. That means if you can do 30 push-ups, 15 dips

and 10 pull-ups, you should do sets of five to 10 push-ups,

three dips and two or three pull-ups. Increase your total

reps each workout.

This deceptively simple

total-body workout mixes

heavy lifts and body-weight

exercises. The goal is to build

both muscle and functional

strength. When you finish,

you’ll be done, figuratively

and literally.

DIRECTIONS Do the exercises in order as a circuit.

Start with 10 reps of each. Then do nine, eight, and

so on until you do just one of each in the final circuit.

That’s 55 reps of each exercise, or 275 reps altogether.

Rest as needed throughout, but try to complete the

workout as quickly as possible while maintaining

good form. If you need to use a single barbell, choose

a weight that works for the weakest of the three

powerlifts (probably the bench press), keeping in

mind that you’ll have to move it from the bench to the

floor to your shoulders between exercises.

1. Barbell bench press


2. Barbell deadlift


3. Push-up


4. Pull-up


5. Barbell back squat

REPS: 10-9-8-7-6-

5-4-3-2-1

TIME: 15 to 25 minutes

WORKOUT 3:

FIVE

FIFTY-FIVE

If just one workout could give

you the Maximus Body, it would

be this 500-rep nightmare. It

includes my favourite muscle

and strength exercises, all done

at a rapid pace to increase

fitness as you burn fat. Win-win!

Finish as quickly as possible

while maintaining excellent

form. I’ll often do this workout

both before and after a training

programme to help me see just

how much I’ve improved. Enjoy.

DIRECTIONS Perform the exercises in the order

shown. Complete 50 reps of each and move on to the

next, resting as little as possible. Once you complete

50 reps of the final exercise, you’re done.

NOTE: If your pull-up form falters because you’re too

tired, switch to inverted rows. They’re easier and will

help you build the required strength to eventually do

50 pull-ups.

50 reps each

1. Pull-up


2. Barbell back squat


3. Barbell deadlift


4. Goblet squat


5. Barbell bench press


6. Barbell strict press


7. Push-up


8. Ball slam


9. Box jump


10. Burpee

TIME: 15 to 30 minutes

WORKOUT 5:

THE

MAXIMUS

500

This workout ramps up your

cardiovascular output so you

can go faster and longer in

endurance events, and can

better handle high-intensity

lifting days.

DIRECTIONS Do any cardio exercise you want –

running, cycling, rowing, stair-climbing – as hard as you

can for 30 seconds. Then rest 30 seconds. That’s one

round. After six rounds, rest four minutes. That’s one

block. Do three blocks (18 total rounds).

Hard cardio (your

choice), in three blocks

of 10 minutes each

TIME: 30 minutes

WORKOUT 4:

30/30

PT MUSCLE

This workout presents you

with what I call “the moment,”

when your brain tells you to

shut it down and quit. If you

obey your brain, you’ll stay the

same. Persevere and you’ll

achieve an improved version of

yourself. Each time, ask yourself

if it was your mind or body that

decided when to stop.

DIRECTIONSProgram a rower for intervals: 30

seconds of work and 90 seconds of rest. Pace yourself

so you row exactly 140m – no more – in 30 seconds.

Rest 90 seconds. That’s one round. Next round, row

141m in 30 seconds. Add 1m to each round until you

“can’t” or “won’t” go any further.

WORKOUT 2:

“CAN’T”

VERSUS

“WON’T”

ROW: 30 seconds

on, 90 off, starting at

140m and adding 1m

each round

TIME: 30 minutes

minimum (15 rounds)

or until you or your

body quits

TRAINER: Bobby Maximus, coauthor of Maximus Body and general manager and training director of

Gym Jones in Salt Lake City

72 JUNE 2017 MENSHEALTH.COM.SG