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NOTE: thegoodbloke encourages people to be healthy and to like the skin they're in. This article has been requested by our readers to assist with a quicker and healthier body transformation. Before undertaking any dietary or health regime change please consult your health care professional
You've got to get yourself body-ready for an important event? They say a good six months is the timeframe to build a body, but if you've left it this late all is not lost. If you've got one month, you've still got time to strut your funky stuff at your event and feel good. Now's the time for sweat, discipline and calloused hands, you’ll have burnt off your man boobs to be left with a fine body in time. Let's begin the journey.
What: Perform four sets of five reps, with 60 seconds rest in between
How: Stand with a barbell on the floor, in front of your shins. Crouch down and grab the bar with both hands, keeping your weight on your heels. Drive up to standing, pause, then lower.
What: Perform four sets of 10 reps, with 60 seconds rest in between
How: Lie down on the bench press and grab the bar with a shoulder-width grip. Lower it, squeezing your shoulder blades together, until the bar brushes your nipples. Drive it up using your chest – make sure you don’t roll your shoulders forward. Pause, then repeat.
What: Perform four sets of 10 reps each leg, with 60 seconds rest in between
How: Stand with a barbell on your shoulders, with your back to a bench. Step back with your right foot so your laces are resting on the bench. Squat down with your left leg until your back knee almost touches the floor, then drive back up through your heel.
After all the reps, swap legs. That’s one set.
What: Perform four sets of 10 reps each side, with 60 seconds rest in between
How: Stand with feet shoulder-width apart and a heavy kettlebell on the floor, between your legs. Squat down and grab the handle with your right hand. Drive your hips forward and pull the weight up and over your head. Pause, then slowly lower and repeat.
After all your reps, switch arms.
30 Minute Cardio At 145bpm
“Do your cardio after your weights workout,” says Savage. Shifting tin will have exhausted the carb stores in your muscles, so your body needs to burn fat for fuel. Whether you run, cycle or row, work at a pace that’s challenging but doesn’t leave you gasping for breath.