Strong is the new sexy so grab your weights and get those muscles pumping
This workout is designed for men but will give women the same killer results.
Workout options
Strong is the new sexy so grab your weights and get those muscles pumping in this workout designed for men that will give women the same killer results
I've included broad reps and sets options for the exercises. Here's how to choose what's best for you:
Sets: Start with the lowest option and build up, increasing every couple of weeks as the body gets stronger.
Reps: Do 1-6 to increase strength; 6-10 to increase muscle size; or 10-15 to enhance strength endurance.
You should look to mix these up for different workouts. Change makes the body work in new ways.
Roll-outs
Why? As your excess tummy fat disappears, you want what's underneath to be strong and toned.
How? Kneeling, place your hands on an abdominal wheel. Engage your core. Roll forward, lowering your hips and extending your arms simultaneously. Go as far as feels comfortable, pause for two seconds, then roll back. Move straight into the next rep. If you are feeling this in your lower back you are rolling out too far.
Do: 3-5 sets of 8-15 reps.
Deadlifts
Why? A double whammy of strength and cardio.
How? Stand with a foot either side of a dumbbell. Squat, sticking your butt out, then stand up with the weight in your right hand. Once almost upright, lift your elbow. When the dumbbell is chest high, flick your elbow under and finish with your forearm vertical and dumbbell in front of your shoulder. Lower the weight to the ground. Do the reps on the right, then the left.
Do: 3-5 sets of 6-15 reps each arm.
Barbell cleans
Why? This burns serious fat. It also targets the areas the squat misses.
How? Stand behind a barbell so your shins almost touch it. Keep a neutral spine as you bend down to pick up the weight – keep your eyes forward and stick your butt out. Your knees will bend but the main bend is at the hips. Pick up the barbell, engaging the glutes as you rise. Stand up straight, then lower the barbell to the ground again.
Do: 3-5 sets of 6-15 reps.
Squats
Why? The biggest and best exercise – it burns fat, strengthens like no other and perfects posture.
How? Stand tall, feet shoulder-width apart. Hold a barbell on your shoulders. Lower as far as you can without knee or back pain, keeping a controlled pace. Pause briefly at the bottom. Avoid hunching. If your heels come off the ground or you feel a joint pain, you've lowered too far. Return to the starting point, then repeat.
Do: 3-5 sets of 6-15 reps.
Barbell presses
Why? The barbell press gives whole-body results.
How? Standing, hold a barbell on your chest with palms facing up and elbows pointing forward. Lock your core. Press the bar up so it passes in front of your face. Finish with your elbows locked and biceps next to your ears. The bar should finish overhead, not out in front, to avoid a dangerous lower back arch. Lower the bar back to your chest and go again.
Do: 3-5 sets of 6-15 reps.
Our model
Pete Murphy, 33, is an exercise scientist who enjoys surfing and functional fitness workouts.
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