The Busy Man’s Workout

 

 

Go on a muscle-making streak at home. Just grab a pair of dumbbells, give yourself ample space and use the innovative exercises in this plan. You may not be familiar with some or even all of these movements, but don’t worry. They’re easy to pick up. What’s more, they provide athletic benefits that men often lack – such as stamina, core power and flexibility – while building bigger muscle. So you’ll improve every aspect of your fitness in every workout. The best part: By training this way, you’ll build a rock-solid strength base that will make it easier to pack on muscle.

4-WEEK PLAN
8 innovative moves to boost your total-body fitness.

DIRECTIONS
Adopt a 3-day-a-week workout habit, performing the exercises either in a gym or at home. Rest at least a day after a session, to give your muscles some time to recover and grow. Keep your routine fresh by using a rotating schedule, alternating between Workouts A and B below. For example, if during the first week you do Workout A on Monday and Friday, and Workout B on Wednesday, then you can schedule Workout B on Monday and Friday, and Workout A on Wednesday the following week.

WORKOUT A
Perform all eight exercises in pairs or supersets – that is, do the second exercise immediately after the first one without resting. Then rest for 60 to 90 seconds. Repeat each superset once or twice before moving to the next pair of exercises.

Superset 1: Split squat with rotation, inchworm
Superset 2: Windmill push-up, standing bird dog
Superset 3: Kneeling sprint blast-off, triangle shuffle
Superset 4: Renegade reverse fly, travelling shoulder press

WORKOUT B
In this challenging, non-stop routine, you’ll do each exercise in succession (in the order shown). Due to the demanding nature of this circuit, drills that present similar challenges, like the kneeling sprint blast-off and the triangle shuffle, are spread out to limit fatigue. Rest for 60 to 90 seconds once you’ve completed all the moves, then repeat the circuit one or two more times.

 

1 SPLIT SQUAT WITH ROTATION
Stand with your right foot forward, holding a weight in front of your chest. Lower yourself until your back knee is just off the floor, and then rotate your torso clockwise. Twist back to the centre, and then press up. Do 5 to 7 reps per side. 

A B C

TIP: Stay upright as you twist as far as you can to each side.

 

Next page: Exercise 2 — Windmill Push-up

2 WINDMILL PUSH-UP
Begin a regular push-up – but as you come up, rotate your body and extend your right arm overhead. Your arms and torso should form a T, with your left arm supporting your weight. Then lower your arm. Perform 4 to 6 reps per side.

A
B        
C

TIP: Don’t allow your hips to sag.

Next page: Exercises 3 & 4 — Kneeling Sprint Blast-Off, and Travelling Shoulder Press

3 KNEELING SPRINT BLAST-OFF
Find an area with 10m to 15m of running space, and kneel with your hips beneath your shoulders. Now sprint straight ahead. Walk back to the starting line and repeat, but lead with your opposite leg. Do a total of 8 sprints.

A B C

 

 

TIP: Push off with your front foot to propel yourself forward.

 



4 TRAVELLING SHOULDER PRESS
Grab dumbbells that are half as heavy as the ones you would normally press overhead, and hold them at your shoulders. Step forward as you press the weights up. Slowly lower them as you bring your other leg forward. Do 12 to 16 reps.

A B

 

 

TIP: Try to step and press at exactly the same time.

 

Next page: Exercises 5 & 6 — Renegade Reverse Fly, and Triangle Shuffle


5 RENEGADE REVERSE FLY
Assume a push-up position with your hands resting on light dumbbells. Spread your feet wide, and squeeze your abs and glutes. Extend one arm out to your side, and then lower it. Repeat with the opposite arm. Do 5 to 6 reps with each arm.

 

A

 

 

 

 

 

B

 

 

 

 

 

 

TIP: Keep your hips forward as you raise and lower your arm.

 



6 TRIANGLE SHUFFLE
Position three cones in a triangle, 10m apart, and stand at the base of the formation. Sprint to the cone in front, and then backpedal to your starting spot. Side-shuffle to the cone on your right, then to the cone on your left, and back. Rest 30 seconds. Repeat 6 to 8 times.

A B

 

 

TIP: Drop your hips to touch the line beside each cone (or other marker).

 

Next page: Exercises 7 & 8 — Standing Bird Dog, and Inchworm


7 STANDING BIRD DOG
From a standing position, bend forward and reach your left arm out as you lift your right leg and right arm back. Strive to have your extended arm and leg parallel to the floor without rounding your back or rotating your hips. Alternate for 8 to 10 reps.

A B



 

TIP: This might sound easy, but it’s not – if you keep your hips straight.

 



8 INCHWORM
Stand with your legs straight and your hands on the floor. Keeping your legs straight, “walk” your hands forward as far as you can. Pause, then take tiny steps to walk your feet up to your hands. Repeat for a set of 6 to 8 reps.

 

 

A

 

 

 

 

 

B

 

 

 

 

 

 

TIP:You may need to begin with your hands a few feet in front of you.

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