Bigger, stronger arms. Harder, more defined abs. Let’s be honest, who doesn’t want that? With this manual, you can transform your body in just 8 weeks. Just follow our weekday plan and rest at the weekend to be visibly and functionally fitter than ever in a matter of weeks. Your time starts now...
Meet Your Personal Trainer
You’re in good, strong hands here. Rob Hartley is a qualified CrossFit coach, weightlifting expert and personal trainer at 24N Riyadh.
Follow his varied workouts in this manual to lift heavier weights, grow muscle and create a leaner physique in eight weeks.
The Big Start to Your Week
Welcome to your new programme. This arms session uses a variety of workout structures, limiting your rest and using the odd abs move to give your upper body just enough time to relax.
Turn and Burn to Unleash Your Abs
Your stand-alone core day is far from a flop on a yoga mat. Your weapon of mass destruction is the landmine – a barbell loaded at one end that charges your core through instability, unilateral moves and rotation. Prime your body fat for a mighty impact...
Today’s workout keeps you moving at a lower intensity to help flush lactic acid from your sore muscles and burn away the fat hiding your six-pack. You’ll perform one of three exercises every minute on the minute, for a full 40 minutes. Prepare to torch some calories.
After yesterday’s “recovery” day, this whole-body session alternates pushing and pulling, hitting more muscle fibres to produce maximum growth and tasking your core with stabilising your body as you flag. Which, if you’re doing it right, you surely will.
Friday: Fat Burner
Your Friday workout is an all-out metabolic assault to create a leaner, harder physique that shows off all the heavy lifting you’ve done through the week. Go hard. Go home. Good luck.
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