TRANSVERSE BURPEE BOX JUMP

VIPR DIAGONAL SHOVEL

BATTLEROPE GRAPPLER

BATTLEROPE ALT WAVE + SHUFFLE

VIPR CRAWL + DRAG

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Standing facing forward, grab the ViPR with your left hand on the single handle and hold the outside end using your right hand. Step diagonally forward on your left leg and lunge as you move the ViPR across and up over your left shoulder in a shovel motion. Continue for half allocated time then repeat on the right side.

Take an athletic stance with knees slightly bent and grab the ends of the battle rope with both hands. Driving from your legs, alternate your arms, lifting the rope up and then slamming it into the floor to create a wave with the rope. Add a lateral shuffle to the left and right whilst doing the alt wave.

Start in a push up position and walk or jump your feet in, stand up and perform a box jump. Step down then walk or jump your feet back on a 45 degree angle, jump or walk them back in to centre, stand up and then jump. Repeat on the other side and keep alternating sides.

Kneel in front of a pylo box facing away from the box and place your feet back and up onto the box so you are in the push up position with hands under your shoulders and core engaged. Lower your chest to the floor and bring your right knee towards your right elbow as you descend. Repeat on left.

Grab about 30cm down a battlerope with both hands using a neutral grip so the ends are exposed. Start with your hands and rope next to your right hip. Pivot to your left, using your legs, core and arms to flip the rope over your hip, letting your foot pivot naturally. Keep pivoting and switching sides for the allocated time.

Start in the push up position and place a heavy ViPR in a straight line underneath you towards your toes. Crawl backwards using the grips of the ViPR to drag it underneath you as you go. Based on the space you have, you can then repeat the movement crawling forward.

04DECLINE 3D PUSH UP

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MOVE MORE,ACHIEVE MORE

Total body exercises are energy demanding and highly metabolic in nature, meaning maximum

results in minimum time.This program is designed for anyone

who is looking to add some punch to their training by utilising the principles of dynamic movement training to incorporate both loaded and bodyweight based movements. It is a highly efficient integrated workout that aims to deliver multiple training benefits at once by increasing functional strength and mobility across all three planes of motion, while maximising fat loss and improving fitness for a lean, strong and agile body. The workout should be completed as a circuit from exercise one to six with a small recovery/transition time between exercises. Aim to complete three rounds at 40 seconds per movement, and for an extra challenge, try increasing the rounds and time under tension, or reduce the recovery. Most importantly, keep moving even if you have to go slower and commit to completing the time under tension for each exercise. Rest for 30 — 60 seconds or as required between each circuit.

The fastest way to a leaner, fitter body is to get moving and do total body exercises, says Fitness First’s Head of Fitness, Rob Hale.

The iPad version of this article contains more exercises, including instructional videos. DOWNLOAD IT FOR FREE.

ROB HALE is the Head of Fitness at Fitness First. He ensures that all training programs are on the cutting edge of fitness science and knowledge and is the architect of Dynamic Movement Training.

NEXT: FREESTYLE EATING PLAN

Exercise Name Sets Reps/TUT

Load/Intensity Recovery

Transverse Burpee Box Jump 3-4 40-60 sec 8-9 RPE 10 sec

ViPR Diagonal Shovel 3-4 40-60 sec 8-9 RPE 10 sec

Battlerope Grappler 3-4 40-60 sec 8-9 RPE 10 sec

Decline 3D Push Up 3-4 40-60 sec 8-9 RPE 10 sec

Battlerope Alternate Wave + Shuffle 3-4 40-60 sec 8-9 RPE 10 sec

ViPR Crawl + Drag 3-4 40-60 sec 8-9 RPE 10 sec

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FREESTYLE

54 Jul/Aug 2014Jul/Aug 2014