In the latest episode of our How I Build My Body series – where Men's Health UK needles in on the training, fitness and wellness routines of celebrities, entertainment personalities and sportspeople – the Body Coach himself, Joe Wicks, shares his ultimate go-to session.
Ever since he burst onto the UK's fitness scene, Wicks has helped thousands of Brits across the nation take better care of their bodies. But what about his own routine? If you're curious how the Body Coach finds time to maintain his svelte physique while juggling a relentless roster of TV presenting, podcast recording and live workouts, keep reading.
Wicks' workout starts with wide-grip pull-ups. "I tend to do 10 to 15 reps," he says. "It is quite an advanced exercise but you work so many muscles, it gives you a good shape, builds your arms, your back, your lats...". Struggle with pull-ups? Check out our guide here to nail the bodyweight staple.
Next, he tackles military-style press ups – "one of my favourite bodyweight moves," Wicks says – before moving onto kettlebell front squats. "It loads the quads and feels more intense [than a back squat], you really get the core working as well," he adds. "I'd aim to do 10 to 12 reps per set." If the load becomes unmanageable, drop to a lower weight to keep your form intact.
Moving on, it's time to empty your tank on the assault bike – "in my opinion, the hardest piece of cardio equipment in the world," says Wicks. "I normally do 20-second bursts, so 20 seconds max effort, followed by a 40-second recovery, and I'd do that maybe 15 or 20 times. You're going to be on the floor by the end of it."
Your final exercise? Alternating reverse dumbbell lunges. "The most important thing is to keep a nice straight back, drop that back knee towards the ground and drive through the heel of that front foot," Wicks says. Once you've tackled 10 reps on each leg for three or four sets, finish your session with a mobility hip-opening exercise: pigeon pose.
"It's completely changed how I move my body," says Wicks. "I had an injury for so many years and by doing this pigeon pose it's really opened up my hips, my glutes feel better, I'm exercising and moving better. For me, mobility is a really important part of my training." A full-body Wicks workout, and not a burpee in sight.
Check out the entire 'How I Build My Body' series here. The July 2021 issue of Men's Health is on sale now!
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