Smash Calories and Build a Rugby Player's Physique With This Fitness Challenge

David Morton
Photo credit: David Rogers - RFU - Getty Images

From Men's Health

This is a rucking beast of a workout, combining dynamic bodyweight lunges, sprints and burpees for a fat-burning blast that challenges your core and coordination, while building your strength and stamina in your lower body. It's a full-strength pack, basically.

Your challenge is to see how many rounds you can fit into a 20-minute period, aiming to beat your total on your next outing.

Measure and mark three points 15m apart. Starting at the first, you’re going to perform one burpee, before sprinting to the second mark. Performing another burpee here before reverse lunging back to your starting spot. Perform another burpee, then sprint to the furthest mark 30m away and finally reverse lunging the full length to the very beginning. This is one round.

Keep it moving, resting only as necessary to keep your form sharp, and keep a running total of your completed rounds.

“While explosiveness is the name of the game here, 20 minutes is a long time to maintain peak velocity,” says Men’s Health Fitness Editor Andrew Tracey. “Find the natural pauses to regain composure and rest as soon as you feel your sprints beginning to slow down.”

Breathe your way through the lunges and focus on working the muscles to bring your heart rate back down. Then go hard on the sprints.

1. Burpee x 1 rep at each mark.

Before and after every sprint and every set of lunges, squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B)

2. Sprint x 15m, 30m, 15m… etc

The distances are short, so go all out from the get go, pushing off hard as soon as you land from your burpee. Maintain your arm drive (A), ensure your strides are consistent (B) and keep your chest up, so you can get the air in to keep each round swift.

3. Travelling Reverse Lunges x 15m, 30m, 15m… etc

Take a long step backward with one leg, bending your front knee until your back knee touches the ground (A). Now, stand back up explosively bringing your front foot in line with your back foot (B). Pause, then repeat with your other leg, travelling backwards with every lunge until you reach your mark.

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