Embed Size (px)
Citation preview
CHALLENGEIF YOU’VE UNDERTAKEN ONE OF OUR TWO MONTHLY CHALLENGES SO FAR, YOU’LL KNOW WE LIKE TO TRY AND PUSH THE BOUNDARIES. NO PAIN, NO GAIN AND ALL THAT… WHICH IS WHY WE’RE LOOKING FORWARD TO THIS MONTH’S TASK. IT HAS BEEN SENT IN BY CLIFTON GOLDSON, A CERTIFIED PT WHO HAS BEEN HELPING US GIVE CALUM BEST A ONCE OVER FOR THE PURPOSES OF BESTFIT’S EIGHT-WEEK TRANSFORMATION (WHICH STARTED IN ISSUE 2 AND CONCLUDES NEXT MONTH).SO, WITHOUT FURTHER ADO, LET’S BEGIN…
1. CHIN UPS (tempo: 4 seconds up and 4 seconds down)
2. SQUATS (tempo: 4 seconds up and 4 seconds down)
3. PUSH UPS (tempo: bottom to mid-range and mid-to top
range 2 seconds down and 2 seconds up, full range 4 seconds
up and down)
4. DIPS (tempo: 3 seconds down and 3 seconds up)
You should have 45 seconds of rest between each set.
HOW IT WORKS
“This is a perfect way to build a strong foundation if you want to start split-day workouts,” explains Clifton, who specialises in strength and conditioning training as well as spinning, circuits and gym-based boxing and who trains fitness newbies as well as professional athletes.
“You’ll be building strength for every muscle group with body weight and going through the different ranges of movement. This activates all your muscle fibres to become stronger and your muscles subsequently more efficient. This will also improve stability and help you stay lean, as well as build muscle endurance.”
FANCY IT? If so, let us know how you get on by emailing [email protected]. Don’t forget, if you want to set your own challenge simply send us the details.
THE WORKOUT
“The principle is exactly the same as the 21s you already know, so 7 reps on each range of movement,” continues Clifton. “The idea is to start week 1 with 3 sets of 21s for each exercise every day. Each week you would try to add an additional set. So, for week 2 you would be doing 4 sets of 21s for each exercise, 5 sets of 21 in week 3 and so on. By week 4 you should be on 6 solid sets of each exercise or, if you’re tough enough, you can add an extra set.
“These exercises will take a bit more self motivation than usual, but it’ll be worth it in the end.”
WATCH THE DRILL
CHALLENGE BY CLIFTONFOLLOW HIM ON
