“I love full-body workouts that you can get done in a short period of time,” says trainer Bobby Maximus, author of The Maximus Body, which is designed to build serious muscle and burn fat insanely fast.
Here’s one of his all-time favourite workouts, the Five Fifty-Five. The name stands for the five total exercises you will perform and the 55 total reps per exercise you will have completed by the end of the workout.
There isn’t a muscle that won’t be shocked at the end of this full-on metabolic assault.
Directions: Perform the exercises in the order listed, 10 reps each.
1A. The bench press is a classic exercise that targets your chest, arms, and shoulders, which makes it a must-have in this workout.
1B. The barbell deadlift is great because it works both your upper- and lower-body. But a lot can go wrong, especially when you’re dealing with heavier weights, so it’s important to make sure your form is on point by following these 10 tips.
1C. Pullups do a really good job at hitting your lats and arms. Your grip should be just beyond shoulder-width apart.
1D. Pushups are one of the best benchmarks to test your fitness. In order to fully work your chest, arms, and core, keep your body straight and squeeze all your muscles the entire time.
1E. The barbell back squat targets your quads, glutes, hamstrings, calves, and lower-back. Make sure your toes are turned out on a slight angle, and don’t let your hips come up faster than your shoulders when coming back up, or else you won’t be as stable.
That’s one round. Repeat the circuit, this time performing 9 reps of each exercise. Continue this descending ladder format, removing one rep each round (8 reps, then 7 reps, all the way down to 1 rep per movement).
By Naomi Nazario