If Wednesday’s fat-blasting, lower-body session has left you stranded at the top of the stairs, unsure how you will ever make it down again, then we’ve got the perfect thing to cheer you up. A quick pump focused on your disco muscles, with a posture strengthening pull move for balance. Oh, then you’re going to before blast your core with our EMOM.
This is third and final workout of our new lockdown-proof home fitness plan by Men's Health fitness editor Andrew Tracey. Catch up on the Monday’s arms and back day if you need an extra pump this weekend. The next three weekly session will be released on Monday, Wednesday and Friday next week. We’ve done the thinking for you, so all you have to do is carve out a bit of time.
For part one, as per the previous two sessions, you’ll be working in an ‘AMRAP’ format, short for ‘as many rounds as possible’. You’ll work your way around the following moves on a running countdown, clocking up as many reps as you can muster in 15 minutes, resting only as necessary to catch your breath. Pay close attention to nailing your form and tempo on each muscle scorching rep, don’t be afraid to drop reps as that blasted fatigue creeps up. Make a note of your total reps for future reference.
Then move onto your 'EMOM', which stands for 'every minute on the minute. Start a stopwatch and at the start of each minute perform the prescribed reps of each movement, then rest for the remaining time. You're going to alternate between three exercises. So in the first minute do the mountain climbers, push-ups in the second minute and renegade rows in the third minute. Repeat for a total of 4 rounds for 12 minutes of work.
1) Dumbbell Floor Press x 5-10
Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your sides. Pause before repeating. *f you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move on to the next movement.
2) Dumbbell Row x 5 -10
Stand up still holding your bells and bend your knees slightly, hinging at the hip so your upper body is almost parallel to the floor (A). Row both weights up towards your hips, keeping your core tight and your back flat (B). Lower the weights under control and repeat. If you only have one bell, perform all reps of a movement on one side, before switching to the other side, then move back to the floor press.
4-5 minutes rest, then…
Min 1) Mountain Climber x 30
Assume the top of a press-up position on your bells. From here, explosively bring one
knee towards your chest and then back out (A), keeping your back straight and hips low. Alternate legs (B) and aim for a fast, controlled rhythm.
Min 2) Push-Ups on Dumbbells x 15
After your final mountain climber maintain your strong plank with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively.
Min 3) Renegade Row x 15
Your push-ups may be dispatched but hold firm on those dumbbells (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. That’s one rep. Alternate sides, focusing on maintaining a rigid plank throughout. If you only have one weight, move or roll it across each rep.
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