Our 4-week functional muscle training programme, designed by Men’s Health fitness editor Andrew Tracey, is released three times per week on Mondays, Wednesdays and Fridays, so all you need do is check the workout for the day, pull together or purchase an ‘odd object’ and away you go.
With your upper body still reeling from Monday’s press ‘n’ pump session, it’s time turn your attention to your lower body. With a three-move combo of heavy weights and explosive jumps on a 20-minute race against the clock, it’s on you to chalk up as many reps as you can
20 MINUTE AMRAP (AS MANY REPS AS POSSIBLE)
Record your total rep count for each movement and keep these notes for future reference
1) Bear Hug Squat x 10
With the bag standing tall, squat down and wrap your arms around the bag, ‘hug’ the bag as tightly as possible before standing upright (A), the bag should be covering your entire torso. Squat down until the crease of your hip passes your knee (B) before returning to standing, maintain an upright posture and tight squeeze on the bag throughout.
2) Split Squat Jump x 20 (total)
Drop the bag and step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor (A). Explode upward, switching legs mid-air (B) to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.
3) Prisoner Squat x 30
Now stand with your torso upright and your hands on your head (A), drop your hips back to sink into a deep squat (B). Hold for a second, before pressing through your heels to stand up, repeat.
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