Page 22 - Men’s Health - USA (December 2019)

BODY

#TRYTHISNOW
The Great START HERE

KICK IT OFF
Burpee Level-Up 1 Begin with your hands firmly on a
pair of kettlebells with flat, solid bases,
feet about 18 inches apart. Tighten
Rev up your metabolism and carve six-pack abs your core and squeeze your glutes.
Your hands should be directly below

BY LAUREN BEDOSKY

FEW EXERCISES blast fat better
than the standard burpee. But
there is a downside: It’s never going
to help you build much strength.
The fi x for that problem is the
super-snatch burpee. The brain-
child of trainer Jay T. Maryniak,
NASM, it starts out like a burpee,
then ends with a display of explo-
sive strength and athleticism.
You stand up, pull a kettlebell
(or dumbbell) into an overhead 2
position, and drop into a reverse
lunge, all at once. “You’re build-
ing muscle and coordination and
honing your endurance all at the
same time,” says Maryniak. knees bent. Engage your
Just a few reps can leave you
out of breath (some burpee traits
never change) while helping
you develop critical strength.
By pulling with one arm and
working to maintain your lunge
position, you’re fi ring up your
entire midsection (abs, lower
back muscles, and glutes) to
increase real-world stability.
“The more muscular balance we
DROP LOW
have, the better we get at almost As you snatch
everything,” says Maryniak. 3
Take your time learning this
move. Start by doing 2 or 3 reps off the floor forcefully, standing up
slowly on each side, then gradually
work to pick up speed. Once you’re
comfortable, do 4 sets of 8 to 10,
alternating sides with each rep,
resting 60 seconds between sets.

WHAT YOU’LL GAIN:

Grooming: Eloise Cheung

Core Total- Serious
stability body calorie
strength burn

20 December 2019 / MEN’S HEALTH PHOTOGRAPHS BY
ALLIE HOLLOWAY