and not just in the gym. you can do endless reps of crunches, mountain climbers and leg raises, but if you’re not shedding the blubber that covers your muscle, they’ll never show. fill in any spare time you may have after completing the circuits with some uphill treadmill walking to complete a 45-minute slot. lift it to your chest then overhead, locking your arms and retracting your shoulders to take the weight. keep your hips down and foot off the floor throughout.
keep your hips up off the floor, stabilise with your glutes and curl your heels to your bum. crank it up for weeks three and four: press the dumb-bells above your head before you begin the exercise. then perform the lunge, keeping the weights above your head for the whole movement. “this workout has a lot of muscular stress around the lower limbs and the impact of running when these are fatigued is not good.” crank it up for weeks three and four: walk faster on an even steeper incline. sign up to the men’s health newsletter and kickstart your home body plan.
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