Mens Fitness Wir,, , fé Reflex cel iMey aed iT COS Cn moc Tran ie uncompromised ingredients. Created in our bespoke state of the art factory in a ee ce ee a ns PSU Cute ce mere e TCU ket lmcl oto e ic Nem Crucially, it contains NO palm oil, soy protein, glucose syrup or GMO ingredients. EE Sec ae SF oes) | ef cedGET FIT AT LUNCHTIME | lunch hour seems like plenty of time for a workout, doesn’t it? But somehow - once you've factored in getting to the gym and back, having a shower and grabbing a post-training meal - you've scarcely got time to pick up a dumbbell before it’s time to hit the (heaving) changing room. Don't despair. With planning, you can squeeze more effective training into 20 minutes than most people manage in an hour - and that’s where this book comes in. We've assembled some of the UK’s top personal trainers to put together workouts for every eventuality, so you can work with whatever's available to you at that time. Each workout is designed to take up less time than an episode of The Simpsons and uses no more than one bit of kit. And, of course, if you've got the luxury of more time, you can always grab a sauna or a better class of sandwich afterwards. Get to it. FREE WITH THE APRIL 2015 ISSUE OF « aa jy _ MEN’SFITNESSPLAN OF ACTION With just an hour to spare before you have to be back at your desk, it’s essential to.use every minute in the gym wisely. Here's how this guide can help you WARM-UP You may be short on time, but don’t be tempted to skip the warm-up. We demonstrate the most effective way to get ready for your workout and avoid injury. WORKOUTS You don't have to waste time waiting for one particular piece of kit to become available ~ we've gathered the best workouts for a wide ry of gym equipment, so you're always able to work out straight away. 8 Legs workout 10 Suspension trainer workout 12 Bodyweight workout 14 Kettlebell workout 16 Upper-body band workout 18 Barbell workout 20 Total-body dumbbell workout 22 Dumbell shoulder workout 24 Barbell arms workout 26 Kettlebell core workout IT’S ABOUT TIME Is even 20 minutes too long a workout for you? Don't worry - there are even quicker workouts that will still make you much leaner and fitter. 4 | MENSFITNESS6 The two-minute... WARM-UP Even with minimal time to trai rou shouldn't lect your warm-up - it will help to avoid injury and allow you to move more weight more efficiently when the real work starts. Make the right choices and it needn't take long. af with your arm. Roll upand down, paying particular attention to any sore spots, MENSFITNE! Upper back roll >S 1015 Lie with your upper back ‘ona foam roller, with your arms across your chest. Roll backwards ‘and forwards, paying particular attention to any sore spots, K IT band roll F510 EACH SIDE Lie with the outside of your thigh on a foam J role, upporting yourself wePrOR NT Unt nLe):1. Colne) MM Mountain climber E510 EACH SIDE Start ina press-up position. Bring one foot up to the outside ofthe hand onthe seme side, dropping your hip slightly towards the floor. Alternate sides with each rep. Fire hydrant TEACHSIDE Geto your hand andllivees and bring ove legup and out tothe side. Do ton small circles wth your knee ‘one way, and ten the other. That completes one rep. Return to the start and repeat on the other side. MENSFITNESS.CO.UK | 7The best... LEGS WORKOUT ‘Single-leg work is often neglected, but it shouldn't be because it ensures balanced growth and strength gains,’ says trainer Shivam Patel. ‘This workout focuses on the glutes and hamstrings, which are key for strength and power in sports. It attacks fast-twitch and slow-twitch muscles fibres, as well as working on cardio.’ Do as many circuits as you can in 20 minutes, trying not to rest. Neg q Deadlift Stand with your feet shoulderswidth apart with your toes under the bar, Squat and take hold of the bar just outside your shins, Push through your heels and pull the weight up your body, driving your hips forwards. Lower under control. Aim to use your bodyweight on the bar, but golighter if you're inexperienced. MENSFITNE!20-MINUTE WORKOUTS UMMM Wa Walking lunge piSTANCE SOM This targets your slow-twitch muscle fibres. Take abig stop forwards into alunge inner © iraiinghne to brush the floor, NX ‘and then bring your rear through to repeat. If there's no space to ‘walk’,do so. lunges on the spot. , Frog jump REPS Startinadeep squat with your feet wide and hands touching the floor. Spring forwards and landina ‘squat. This loads your hamstrings eccentrically, forcing them to row’ says Patel. MENSFITNESS.CO.UK | 9. The best... SUSPENSION TRAINER WORKOUT ‘Suspension trainers are your secret weapon in building an iron core - they add instability to any move, forcing your abs and obliques to work overtime. As a bonus, this workout, by strength coach Chris Burgess, burns fat so you'll be able to see the results of all your hard work. Complete all the moves, rest fora \\ minute, then repeat three more times. B @@ \ Bridge to Ni inverted row TIME 60SEC Lie onthe flor holding both handles with your a arms extended. Keeping . your feet on the ground \ drive yourhips a high as possible into the ar At the top of the move, pull } onthe handles until they touch your shoulders. \ y Reverse to the start \ Press-up ‘60SEC Hold the handles just wider than shoulder- width apart and place your feet under the anchor point. Lean forwards into % Ae arcana postion (aia yousale far as possible, then press back up.Squat jump iF 60SEC Holds handle in each hand and squat as low as possible, Drive up through your heels and jump off the floor. Land softly, and go straight into the next rep 20-MINU” £ WORKOUT Superman IME 60SEC Stand ust under the anchor point holding a handle in each hand just outside your thighs. Lean forwards, bringing your hands overhead, racing your core and keeping your body na straight Tine, Pause and reverse the move to stand up. MENSFITNESS.The best... BODY WEIGHT WORKOUT | “This is all about intensity,’ says Burgess. ‘It also includes moves that will make your s body more mechanically sound, so you'll hy have a base for building serious strength 1 later on.’ Complete all the moves, rest for a minute, then repeat three more times. Overhead wall squat 60SEC Stand with your nose and tows against awl and your feet shoulder ‘width apart. Raise your arme overhead to yur fingers brush the wal and squat siting back so your knees dont touch the wall Press back up through your heels. Keap your nove and toesin contact with the wal atall times. 12 | MENSFITNESS.CO.UK20-MINUTE WORKOUTS Jump lunge 1 60SEC From alge position, explode up and change legs in mid-air landingin alungeon the opposite Side. Alternate sides with each ep. y Spider-Man press-up TINE 6osEC Getinto a prest-up postion Lower yourself towards the floor bringing one knee upto your elbow. Pressup and retumto the start. Alternate sides with each rep. Turkish get-up orks MENSFITNESS.COUK | 13The best... KETTLEBELL WORKOYU ‘Sitting all day at work is detrimental to pretty much everything, from posture to performance,’ says trainer Sean McPhillips. ‘This workout is designed to counteract some of that by working your posterior chain - the muscles, tendons and ligaments on the back of your body.’ The workout should take no more than 20 minutes. Kettlebell swing REPS 20 REST SOSEC Stand with feet just wider than shoulder-width apart and push the kettlebell off your body to start the owing, As the bell comes, down, hinge at the hips by pushing your glutes back, ‘When you feel a stretch in your hamstrings, stand and dive your hips forward, allowing the kettlebell torise to head height. 14 | MENSFITNESS.CO.UK20-MINUTE WORKOUTS WMMM@Z=:?™/|MMMMMMM|M!"wtb “ an ~~, ¢ Ch aT -& Bent-over row SREPS@ REST 30SEC Lean forwards atthe hips, holding \ / akettlebellin each hand, making e ae your back slightly concave and retracting your shoulder blades | Pull your elbows upand back, Turkish bringing the handles to your és get-up os ; Le armpits. Pause and lower, LEACH SIDE REPS 6 REST NONE ‘This move works pretty much every muscle in your body’ says MePrillips. ‘Go slowly through each step for stability and tokeep your muscles under tension for longer: Starton the floor with the kettlebell overhead, then stand up, looking atthe kettlebell throughout (see prs for ful form guide), pbsa* ettlebell ront squat A REPS1O REST 30SEC MENSFITNESS.CO.UK | 15The best... ae UPPER-. BODY BAND WORKOUT ‘Aband sa fantastic training tool you can use anywhere,’ says McPhillips. ‘If there's tension on the band, there's tension on the muscle, and you can do almost every dumbbell move you can think of with them so they're highly versatile.’ Do each move for the prescribed sets and reps, then move on to the next. The workout should take no more than 20 minutes. 7 4 % ntti —— Band pull-apart BESS 25 REST S0SEC Stand with you feet shoulder-width apart. holding the band in both hands wrth your arms stright out in front GF you Pull the band apart until your arms end torso form 6 Fahape. Pas é 4 then slowly let the band backin 16 | MENSFITNESS.CO,—— Standing band press 54 REPS29 NEST SOSEC Stand with your feet shoulder width apart. Loop ane end ofthe band around both feet and press the other end overhead. Keep your core and gltes braced throughout Lying band pull-apart ETS 4 REPS 28 REST SOSEC . : This is the tarve movement asthe standing, A band pull-apar, but with more isolation as yoslwont be athe to press your cheat ond ‘ hips forwards to finch ces thre move ys ¢ Meri A BD ‘ Standing ne- and press ETS 4 REPS10 EACHSIDE 2ST SOSEC Stand with your feet shoulderswidth apart Loop one end of the band around one foot and press the other end overhead, This allows you to isolate each arm and work them hard,’ says MePhilips. MENSFITNESS.CO.UK | 17A ‘ Bent-over TOW 10 ~ Bend your knees slightly and hinge forward from the hips, keeping your back slightly concave and your shoulder blades back throughout. Holding the bar with an overhand grip just outside your logs, pull the weight up to your lower sternum, then lower: \ \ ) . _—__ a * The best... « BARBELL WORKOUT Changing plates takes time you don’t have, but you can do an effective complex with a single weight. ‘You don’t put the weight down during the session, so select it carefully,’ says Rob Coles, who put this workout together. ‘You may need to go lighter than you think.’ Do all the moves as a circuit, rest for 90 seconds, then repeat four to six times. 18 | MENSFITNESS.CO UK20-MINUTE WORKOUTS WMMM@Z=0?™|!MM|M|M|"|MM!"wa pee Oe ofl Hang power clean 10 Stand hlng ih barbal ih an ovetand rp Bivayour ] ‘/’ *» hips back slightly then bring them forwards as you come. 4 ‘up on your toes, using momentum to bring the bar up to as your shoulders your arms shouldn't be doing much of } the work, Sinkinto a shallow squat tocatch then stand. a % aks 5 a Thruster 10 i With the ber stillacross your shoulders from the Pi. & previous move, squst until your thighs are parallel to = the floor Drive up quickly using the momentum to. a ' 9 press the bar overhead Returnto the start and go straight into the next rep. ) i | p [hk Back squat REPSIO Alter the last rep of the thruster, rest the bar across your shoulders. * ~~ 4a x Squat until your thighs ae parallel to the floor, and stand back up, MENSFITNESS.CO,% Squat i 30SEC Stand holdinga dumbbeln each hand by your sides. Squat until your thighs are parallel to the floor, then push through your heels to retumto standing The best... TOTAL-BODY DUMBBELL WORKOUT Only got a pair of dumbbells to hand? You can still get a decent workout with this complex. ‘Choose a heavy weight to build muscle, or go light and fast to burn fat and build cardio,’ says Coles. Do as many rounds of the circuit as you can in 20 minutes. 20 | MENSFITNESS.CO.UK20-MINUTE WORKOUTS Renegade row TIME 30SEC Getinto press-up position with a durmbbellin each hand Lower your chest tothe floor, press up and pull one dlumbbellinte your armpit. Return to the start and repeat onthe other side. Alternate sides forthe stated time Press-up IME SOSEC Get into a press-up position with a dumbbell ineach hand. Lower your chest to the floor, then press up. Keep your body tensed to.stop the dumbbells from rolling Thruster TIME SOSEC Holding the dumbbells at your shoulders, squat until your thighs are parallel to the floor Stand up and use the momentum to press the dumbbells overhead. MENSFITNESS.CO.UK | 21The best... DUMBBELL SHOULDER WORKOUT .© Forget asix-pack.If © ee you want to look good with your clothes on as well as off, you want an impressive set of shoulders - and this dumbbell workout will help you get them. But it does more than just make you look the part. ‘These moves will also increase sti ty and prevent injury,’ says strength coach Tom Eastham, who created this workout. It should take no more than 20 minutes. Seated dumbbell overhead press SIME ASSEC REST 45SEC St ona bench or box, holding ‘a dumbbol in each hand above a your shoulders with a neutral rip palms facing Brace your abs and press the dumbbells overhead then lower under control 22 | MENSFITNESS.CO.UKDumbbell snatch 3TIME 45SEC EACH SIDE Ris? 45SEC Start with a dumbbell on the floor, rippingit in one hand, Pull it upwards and pop your hips forwards, using a jumping motion to drive the dumbbell overhead and catch it witha straight arm Return to the start and repeat on the other side, 20-MINUTE WORKOUTS Standing rotational press EP SREPS IA eST 45SEC Stand straight, holding a dumbbellin each hand at shoulder height wth your palms Facing you. Press cverheodt relating your wrist unt your pals are facing away from you Reverse the move to the start e Lateral raise 3 REPS IS REST ABSEC Stand straight holding a dumbbell ineach hand by your sides Bring them out to the sides until theyre at shoulder height without moving your hips or allowing them to move forwards. Lower under controBARBELL 2 ARMS n° WORKOUT & Ifyou want shirt-filling forearms but don't have long to train, a barbell is your best bet, says Eastham. ‘Barbells tend to be thicker than dumbbells, so they work your forearm and grip much harder,’ he says. ‘They also let you shift more weight.’ Do all the Standing curl e0SEC Stand tall and curl the barbell upto your chest Squeeze for one second at the top and lower forthree seconds circuit, with no rest. Then rest for two minutes and repeat four or five times. 24 | MENSFITNESS.CO.UK20-MINUTE WORKOUTS Reverse curl iE 60SEC Hold the barbell witha reverse grip and curlitup toyourchest. Squeeze for cone second at the top and lower for three second ‘ & Close-grip press iE 60SEC \ A Pe _ barbell with a shoulder-width grip, arms } u prererieereenermtrneh oir ae press beck up Repeat with contol 5 & Lying extension . TE 6OSEC Lis onthe floor ora bench holding a barbell above you wth straight arms. Bond your elbows to lower the barbell towards your head. Straighten your arms again to return tothe startThe best... KETTLEBELL CORE WORKOUT Want improved abs? Then it’s time to unleash bell. This 20-minute monster combines fat-torching moves to reveal your vs abs with core-building s moves to strengthen them-andit even 4 works your side abs S too. The result will beacore that's as functional as it is photogenic. Do all the moves asa circuit, rest for 60 seconds and then repeat four times. i Single-arm kettlebell swing PS10 EACH SIDE This doesn't just burn fat- it will also force you to stabilise through your core because ofthe offset loading. Push the kettlebell of your body to start the swing. As the bell comes down, hinge at the hips by pushing your glutes back. Then stand and drive your hips forward, allowing the kettlebell to rise to head height 2620-MINUTE WORKOUTS UYlWbdllly MMM Halo 10 Hold the horns of the kettlebellin both hands ‘and move it around your headina circle. Go one way, then the other - that's Ppe® Goblet squat % This foolproof version of the squat will strengthen your lower back, as well as firing up your metabolism for fat burning. Holding the bellin both hands, squat until you're low enough to brush your elbows against your knees, then drive through your heels to stand up, as Bp T a) J wr” Windmill 7 se ncH aE oY 3 Holdthe kettlebell overheod wth one ae Rand Benda the hips \ totouch your honing hand to the foot on the a tome side. Keep your raved am stright and Keep looking at the ketal Hroughout Stand under conta 2 and complete all the y repsonene side before switching tothe ther a4 « acs ® MENSFITNESS.CO.UK | 2728 IT’S ABOUT TIME Can't spare even 20 minutes to work out? Here's how to get it done even faster .and put it in the kitchen doorway. Every time you walk past - to boil the kettle or make your dinner ~ pay a two pull-up ‘tax’. Or try ladders: do one pull-up, drop off the bar and shake your arms out, then do two, then three and so on until you can't go any more. You'll hit double figures in no time. If you perform five press- ups every 15 seconds for five minutes you'll complete a total of 100 - plenty for the day. Too hard? Start with two and add one every week. Tabata workouts - 20 seconds work, ten seconds’ rest for a total of four minutes - can be done on with almost any exercise. At home, warm up quickly and aim for, say, eight burpees per interval. SFITNESS.CO.UK20-MINUTE WORKOUTS LYM DO THE SUPER- PLANK IF you can hold a plank for two minutes, it’s time to progress. to the super-plank. Bring your hands further forward, your feet together, your elbows close and flex your glutes and hamstrings. You'll be done in under 30 seconds, with stronger abs the result. EMBRACE EMOMS ‘Every minute on the minute’ training - or EMOM- keeps you honest and lets you get work. done. Try ten kettlebell squats at the start of every minut. and you'll have done 100 in ten minutes. Most people do less work in twice the time. AIM FOR A TEN-MINUTE SQUAT Be honest - you don't need to be sitting on the sofa to follow the latest episode of Ice Road Truckers. Kelly Starrett, founder of MobilityWOD, suggests you sit at the bottom of a squat for a total of ten minutes while watching TV. Do one minute on, one minute off, or all ten in one go. You'll notice a significant increase in strength in just a few we MENSFITNESS.CO.UK | 29MensFitness TRY 5 ISSUES FOR JUST £5 and be at the top of your game all year round To claim 5 issues of Men’s Fitness for £5 visit dennismags.co.uk/mensfitness or call now on 0844 844 0081 Quoting offer code GI502BS for print + digital or GI502PS for print onlySwale eae COMPROMISED NUTRITIONALS, Protein, bar none Cee UE Rem eta gael Te ee ec Re oc ae acres a iy Sead oe ugar us Rind protein, whole nut butters, cocoa butter and carefully tailored natural flavours. Crucially, it contains NO palm oil, soy protein, glucose syrup or GMO ingredients. flexRBar Sate Re) i) | fe SL // ih // aM7 They say it beats the competition, Reflex I'd say there is — no competition’ ee TT, po oe Ce Protein, bar none CONC ee ee ec uncompromised ingredients. Created in our bespoke state of the art factory in ret ecu es cece eRe cs OCR Ch I cee t nce Uke eT erence ries Crucially, it contains NO palm oil, soy protein, glucose syrup or GMO ingredients. ll Nec ae Fs ee feed