It feels a like we’re back into the stride of lockdown already, so now is the ideal time to jump into our 4-week home training programme, designed by Men’s Health fitness editor Andrew Tracey. With three workouts per week released on Mondays, Wednesdays and Fridays, all you need is a pair of dumbbells. If you’ve only got a kettlebell or a single dumbbell, you’ll find ways to adapt movements where necessary.
As per last week, this workout is broken down into two sections. The first is a mass-building ‘AMRAP’ density block, where you’re aiming to rack up as many reps as possible in a 15 minute window, resting only as necessary to catch your breath. Pay close attention to nailing your form and tempo on each rep, and don’t be afraid to drop reps as the fatigue creeps up. Make a note of your total reps for future reference.
This is followed, after a short rest, by your high-rep, calorie-culling ‘EMOM’, which stands for ‘every minute on the minute. Start a stopwatch and at the start of each minute perform the prescribed reps of the movement, then rest for the remaining time. You’re going to alternate between exercises. So in the first minute do the dumbbell deadlifts, hit goblet squats in the second minute and despatch your air squats in the third. Repeat for a total of 4 rounds for 12 minutes of work.
Week One Workouts
Monday: Shoulders and Back
Wednesday: Lower Body
Friday: Chest and Arms
1) Dumbbell Forward Lunge x 5-10 (each leg)
Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg.
2) Kettlebell/ Dumbbell swing x 10-15
With a kettlebell or dumbbell between your legs, hinge at your hips, swinging the weight backward (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and straight into rep two.
3-5 MINS REST THEN…
Min 1) Dumbbell Deadlift x 15
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
NOTE: If you only have one weight, deadlift to the outside of your foot and focus on keeping your torso upright. Squeeze your opposite hand to help create tension. Alternate each round.
Min 2) Goblet squat x 20
Hold your dumbbell or kettlebell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
Min 3) Air squat x 25
Pace your way through these, there’s a lot of reps but use them to recover before you pick the weights back up. Take deep breaths and find a rhythm. Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.
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