Men’s Health Australia — September 2017

(Jeff_L) #1
A3 SPRINTER STEP-UP
ON BENCH
Place your right foot on
a bench. Push through
your right heel and
drive your left knee up
until it’s higher than
your hips; then lower
your left leg to the
ground. Do 8 reps and
repeat on your other
side. 3 sets

A2 PARALLEL BAR
LEG RAISE
Grab the parallel bars
(or one end of the
monkey bars) so you
can raise your legs
with your arms
straight. Raise your
legs until they form a
90° angle with your
torso. Pause and
lower. 3 sets of 10

A1 EXPLOSIVE PUSH-UP
Assume a push-up
position. Lower
your chest to the
ground, then push
up explosively. If your
hands come off the
ground (they don’t
have to), land with soft
elbows and wrists, and
move on to the next
rep. 3 sets of 5


B1 PULL-UP WITH
10-SECOND HOLD
Grab a bar using an
overhand grip. Pull
yourself up and hold
for 10 seconds. Then
take 5 seconds to
lower yourself. That’s 1
rep. (As an alternative,
do the inverted row
with towel described
overleaf.) 3 sets of 3

B3 BULGARIAN
SPLIT SQUAT
Lift your left foot
behind you and rest
your toes or instep on
a swing, bar or bench.
Lower yourself until
your right knee bends
about 90°. Then push
back up. Do 6 reps,
switch legs and
repeat. 3 sets

B2 PLANK CLIMB
Set your hands on a
pole. Adjust your feet
until your body, the
pole and the ground
form a triangle. Walk
your hands down the
pole as far as you can
while staying as
straight as possible.
Walk back up. That’s 1
rep. 3 sets of 5

A2

B2

09 / 17


To finish each workout, pick the running option
below that best suits your mood or ability.

RUN 100M; WALK BACK. Do 5 reps.

RUN 40-50M; WALK BACK. Do 8 reps.

SPRINT 20M; JOG BACK. Do 10 reps.
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