14

Nov

Man Up Monday – Get Suspended

Good morning ladies and gentlemen, hope you had a great weekend and enjoyed a little bit of sunshine, but you should be ready for another man up session to get your week kick started.

This weeks workout is going to be using suspension training to get you nice and sore all over! So using a TRX, rings or any other similar bit of equipment. The aim will be to complete the following circuit in the quickest time possible.

10 x Horizontal Row Start by laying on the floor with your chest underneath the handles, keep your body flat and pull your chest up to inbetween the handles (as in picture). Lower yourself down to just off the floor

10 x Single Leg Pistol Squats – Stand on one leg holding the handles with the opposite leg in front of you, lower yourself down into a squat position using the handles to help maintain balance. Stand back up making sure not to pull yourself up on the handles, use only your leg strength.

10 x Pike Press – Place your feet in the stirrups underneath the handles and assume a push up position, keeping your legs straight raise your hips as high up as you can so your torso is vertical. Lower your torso down to the floor and press back up, return to the push up position

10 x Rear Leg Suspended Lunges – Place one foot inside the stirrups, step forward with the opposite leg and perform a lunge dropping your rear knee to just above the floor and stand back up.

10 x Jackknife Push Ups – Place both feet in the stirrups and get into a push up position, perform a push up then bring your knees up to your chest and extend them back out again.

Perform 5 sets of this circuit in the fastest time you can.

Enjoy the work out, remember to post your time below.

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