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Push hard, move with purpose, and let every rep bring you closer to a stronger, leaner you.
You will need:
- Hex dumbbells 10kg x 2
- Medicine ball 6kg
- Battle rope
- Door Gym
This workout can be done individually or as a circuit repeated 4 times
Exercise 1: Battle Rope Drill – 1 min, 4 sets
Benefit: Fast action high-intensity workout to get fit and burn calories
- Grab both ends of the battle rope
- Stand in a half squat position
- Alternate an up and down movement to create a "wave"-like motion
- You should feel your shoulders, arms and legs working in the exercise
Exercise 2: Medicine Ball Push-Ups – 12 reps, 4 sets
Benefit: Great way to overload the chest to induce growth
- Place both hands on the medicine ball
- Have your chest touching the ball, then lift your knees off the ground
- Perform the push-up until your arms are straight
- Lower slowly but do not allow your chest to touch the ball
Exercise 3: Doorway Chin-Ups – AMRAP (as many reps as possible), 4 sets
Benefit: Bodyweight chin-ups are the quickest way to a swimmer’s V-shape
- Use the wide grip for maximum results
- If you struggle with your own weight, use a chair for assisted chin-ups
- Aim to do as many as you can with good technique, then add more reps each day
- Try doing them slow on the way down and fast on the way up
Exercise 4: Squat with Dumbbell Shoulder Press – 12 reps, 4 sets
Benefit: This compound exercise works the entire body
- Stand up tall with the dumbbells in each hand
- Bring the dumbbells up to your chest with palms facing you
- Squat down as far as you can and, as you start to come up, push the dumbbells upward
- Once at the top, return to the squat slowly