Page 24 - Men’s Health - USA (December 2019)

BODY

THE MH ULTIMATE SERIES
The 7-Move,

ULTIMATE TEN
No-Gear, 24-Minute
10 10
M E N’S H E A LT H
Total-Body Burner

You could spend the rest of the year lifting weights, but your body doesn’t need that as much as

BY EBENEZER SAMUEL, C.S.C.S., AND ALEX ISALY

THE PLAN: Do this workout at least
3 times a week for the next 28 days.
Perform the main workout as a 3-round
circuit with no rest between exercises. 1
After the final exercise, rest 1 minute.
Do each move for 60 seconds in the
first round, 45 seconds in the second
round, and 30 seconds in the third. jump up (b). Lower back down for more duck walks,

THE WARMUP

Work through 3 rounds.

Squat to Hip Opener
Start standing, and drop into a deep squat (a).
Stand, squeezing your glutes, and lift your right
leg, driving your knee up (b). Rotate your thigh
outward, flexing your right glute. Pause, then return
to standing. Repeat on the other side. Do reps for
30 seconds, then jumping jacks for 30 seconds.
Complete 3 sets, with no rest between each.

(a)

(b)

2 Pushup Plank with Knee Touch
Start in a pushup position, hands
beneath your shoulders, feet wide. Lift your
left hand to touch your right knee. Return
your left hand to the floor. Do a pushup.
Repeat on the other side. That’s 1 rep.

EB SAYS:
“To get the most for your abs,
keep a flat back until the last pos-
sible moment when you need to
touch your knee. Take your time;
don’t rush the reps.”
Bend at the
SHORTS BY waist as you
RHONE; bring hand
SNEAKERS BY to knee.
REEBOK.

22 December 2019 / MEN’S HEALTH PHOTOGRAPHS BY KAT WIRSING