With the warmer weather conveniently coming back for the weekend, we could all do with giving our metabolism as blazing boost before kicking back in the garden on park. In groups no larger than six, obviously.
You’re going to be using the huge muscles in your lower body to max out your calorie burn. Working in a ‘chipper’ format, making your way through all reps of each movement before moving on, your aim is to rest only as necessary to keep your form sharp.
The catch? You’re going to start a running clock and every new minute that elapses (EMOM), you’re going to perform 3 burpees, slowing your progress, driving up fatigue and generally making you question your life choices, right up until you complete your final rep. This isn’t mere torture, though – the spike to your heart rate will create a massive oxygen debt, as a result your body will continue to burn calories to pay off for hours afterwards.
“You have to play to your strengths,” say Men’s Health Fitness Editor Andrew Tracey. “Those burpees are coming whether you like it or not, and the longer you take on the chipper, the more burpees you’ll perform.”
But go too fast on the lower-body movements and you risk blowing up too early. Balance speed with consistency and welcome the burpees as a break for our legs and glutes. It’s all in the name of getting a good sweat in the books before you hit the paddling pool, after all.
0) Burpee x 3 EMOM
Starting at zero (sorry) and every new minute thereafter, 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). Once you’ve done 3, pick up from where you left off.
1) Split Squat Jumps x 50 reps
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. Step back up to a tall standing position. This is one rep.
2) Alternating Reverse Lunges x 100 reps
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 (B), pause, then repeat with your other leg. This is one rep.
3) Prisoner squats x 150 reps
Stand tall with your hands on the top of your head (A). Bend at your knees, maintaining an upright torso until the crease of your hips sinks below your knees (B). Stand up, then go again. Start at 10 reps and add an additional rep each round.
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